Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Holding this position, raise your arms up towards the ceiling.
Your palms should face in towards one another and fingers should point to the ceiling.
Drop your arms out to the side, feeling the stretch across the front of your chest.
Bring them back up to the vertical position, pointing to the ceiling.
Repeat, dropping your arms out to the sides again.
Ensure your upper and lower back do not move from the neutral position.
It helps to gently tighten your abdominal muscles to control this.
