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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Face a wall with a foam roller between your forearms and the wall, elbows bent and forearms parallel.
- 02Stand tall, brace your abdomen, and press lightly into the roller without rounding the shoulders.
- 03Slide the roller upward by reaching through the shoulder blades while keeping the ribs stacked over the pelvis.
- 04At the highest controlled point, gently push into the wall without shrugging or arching the lower back.
- 05Slide the forearms back down slowly and repeat while maintaining even pressure on both sides.
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Variations
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