Arm Reach Overhead on the Roller | Foam roller exercise in 3D
Arm Reach Overhead on the Roller: supine (roller along the spine), shoulder flexion and trunk stability without the ribs lifting. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
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Position and focus
Supine (roller along the spine) · Shoulder flexion and trunk stability without the ribs lifting
Shoulder flexion and trunk stability without the ribs lifting
Starting position
Lie along the roller, bend your knees and place your feet on the floor a little wider than shoulder-width apart. Reach both arms towards the ceiling with the palms facing each other.
Movement phases
1. Set up
Reach your arms towards the ceiling and stay on the roller without tipping to either side.
2. Arms overhead
Breathing in, slowly lower both arms in the direction of your head.
3. Hold the position
Stop within the range where your ribs do not lift, and relax your shoulders.
4. Return the arms
Breathing out, bring your arms back towards the ceiling.
What to check yourself
As the arms lower, is the lower back arching and are the ribs lifting? Are the elbows bending too much?
Coaching points for instructors
Limit how far the arms lower to the point where the position of the ribs does not change. If the front of the shoulder feels pinched, reduce the range and cue the client to bend the elbows slightly.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you feel shoulder pain, reduce how far you lower your arms.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
This lesson was put together for this site. It has not yet been reviewed by an expert.
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