Floor Lying Back & Shoulder Rotation Roll

1. Start by lying flat on your back on a comfortable surface.

2. Place a foam roller or a rolled-up towel horizontally underneath your shoulders. Your knees should be bent, and your feet flat on the floor.

3. Bring your arms up so your elbows are bent at a 90-degree angle, palms facing each other as if you are holding a box.

4. Lower your elbows towards the floor to the side, trying to keep them at the same height as your shoulders to stretch the chest and shoulder girdle. Make sure to do this motion slowly and controlled to avoid any strain.

5. Pause when the back of your hands or elbows touch the floor (or go as far as comfortably possible), and pause for a moment to feel the stretch.

6. Bring your arms back to the starting position, with palms facing each other.

7. Repeat the motion several times, focusing on the stretching sensation across the chest and shoulders. Adjust the position of the foam roller if necessary to target different angles of the stretch.

This exercise is excellent for improving shoulder mobility and releasing tension in the upper back and chest. Remember to breathe deeply throughout the movements and never force a position that causes pain.

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