1. Stand with your back facing a wall and hold a foam roller with both hands.
2. Place the foam roller between your forearms and the wall.
3. Stand with your feet shoulder-width apart and a slight bend in your knees.
4. Lean into the wall slightly, ensuring that your head is in a neutral position.
5. Begin with your elbows bent and your arms forming a 90-degree angle.
6. Gently press your forearms into the foam roller and slide your arms up along the wall.
7. Continue sliding your arms up as high as you comfortably can while maintaining contact with the foam roller and the wall.
8. At the top of the movement, make sure your shoulder blades are retracted and downward to activate the serratus anterior.
9. Slowly lower your arms back down to the starting position in a controlled motion.
10. Perform the exercise for the recommended number of repetitions and sets, usually aiming for 8-12 reps.
Ensure that the movement is smooth and controlled throughout the range of motion. The serratus wall slide with a foam roller is intended to improve shoulder stability and mobility, strengthen the serratus anterior muscle, and can help improve posture and reduce the risk of shoulder injuries.
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