These exercises will help you manage the tightness in the muscles on the underside of the arm closest to your armpit, your back and front chest muscles

1. Subscapularis 

Starting Position

  1. Lie on the floor on your side Position the foam roller perpendicular to you (see pic)
  2. Bend your hips and knees to 90 degrees

Action Steps

  1. Keeping your arm straight and raised overhead aiming to have your upper arm in contact with your ear, push through your legs and roll forward and backwards over the roller
  2. Roll back slightly to make contact with the back of your upper arm and continue to roll forward and backwards
  3. Complete 10-20 rolls to each arm

2. Pectorals 

Starting Position

  1. Lie on your stomach
  2. Position the foam roller parallel to your body
  3. Position your left arm out to the side at 90-degree angle and over the foam roller
  4. Where possible aim to turn your palm up to the ceiling
  5. Keep your left leg straight

Action Steps

  1. Bend your right leg out the side so that the inside of your right knee and ankle are touching the floor
  2. Bend your right arm into a push-up position and keep your right elbow up to the ceiling
  3. Using your right arm and leg, roll your left inner aspect of your upper arm and chest over the roller
  4. Keeping your head to the right helps to increase the stretch for you
  5. Complete 10-20 rolls to each arm


3. Back rolling 

Starting Position

  1. Sit up with your feet on the floor and the foam roller positioned behind your lower back
  2. Lean back with your arms folded across your chest

Action Steps

  1. Tuck your chin on your chest and feel the lengthening through your back-neck muscles
  2. Using your legs rolls yourself forward and back over the roller
  3. As you do this you will feel your mid to lower back area being massaged by the foam roller
  4. Do this for 30 to 60 seconds
  5. Sit up and relax and repeat if needed.

Ps: If you have not signed up for my free 5-day arm or leg mobility challenge or 3 -day wheelchair shoulder mobility challenge and would like to do so now, click on the link below and sign up to do it at a time of your choosing. 

Free Arm Mobility Challenge

Free Leg Mobility Challenge

Free Shoulder Mobility Challenge for Wheelchair User's