PILATES MOTION ATLAS

Chest Opening on the Roller | Foam roller exercise in 3D

Chest Opening on the Roller: supine (roller along the spine), relaxing the front of the chest and around the shoulders. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Chest Opening on the Roller — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine (roller along the spine) · Relaxing the front of the chest and around the shoulders

Relaxing the front of the chest and around the shoulders

Starting position

Place the roller lengthways and sit on one end, then lower your buttocks, back and head onto the roller in that order. Bend your knees and place your feet on the floor a little wider than shoulder-width apart. Rest both hands on the floor beside your body for support.

Movement phases

1. Settle on the roller

Find a position where you are on the roller from buttocks to head without tipping to either side.

2. Open the arms

Turning the backs of your hands towards the floor, open both arms out to the sides along the floor.

3. Breathe with arms open

Let the weight of your arms open the shoulders and the front of the chest, and keep breathing comfortably.

4. Return the arms

Bend your elbows slightly and bring your arms back to your sides. To come off, roll sideways onto your side.

What to check yourself

Is the head still on the roller? Is the lower back arching too much? Are the feet supporting you on the floor?

Coaching points for instructors

Check for tipping to either side and for the ribs lifting (the lower back arching) as the arms open. Cue the client to come off by rolling onto their side rather than sitting up.

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 pain or numbness at the front of the shoulder, open the arms less wide.

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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