Mid Back (Rhomboids):
Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. While maintaining abdominal draw-In position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll mid-back area on the foam.
Lats & Rotator Cuffs:
Position yourself side lying with arm out stretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissimus dorsi muscle. Movement during the technique in minimal.
Chest & Front of Shoulder:
Lie facedown on the floor and place the foam roller under the front of the shoulder. The roller should align vertically with your torso. Allow your weight to surrender into the roller as you move right and left to massage the entire front of the shoulder and chest; you might even go down the bicep for an extra release. Keep rolling for up to 60 seconds.