Floor Lying Shoulder Posterior Roll
Loosen tight shoulders! This foam rolling exercise targets your upper back muscles for better posture and pain relief.
The Floor Lying Shoulder Posterior Roll mainly works the shoulders, with help from the traps. You'll need: foam roller.
Required Equipment
Floor Lying Shoulder Posterior Roll Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Rotator Cuff (infraspinatus)
Floor Lying Shoulder Posterior Roll Variations and Alternatives
How to do the Floor Lying Shoulder Posterior Roll
Lie down on the floor on your side, with a foam roller placed under your shoulder blade.
Keep your bottom leg straight for stability, and bend your top leg with your foot placed on the floor in front of your bottom leg.
Position your head comfortably, supported with your bottom arm or on a pillow if necessary.
Use your top hand for balance and control of movement, and you can gently place it on the floor in front of you.
Shift your body weight onto the foam roller, focusing on the posterior shoulder muscles.
Slowly roll back and forth on the foam roller, massaging the muscles of the upper back and posterior shoulder.
Roll for a duration that feels appropriate for you, typically between 30 seconds to 2 minutes.
Switch sides and repeat the massage on the other shoulder to maintain symmetry.
Note that the foam roller should be moved slowly and carefully, and should not roll onto the neck or lower back region. Adjust pressure as needed to ensure comfort and effectiveness.
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Floor Lying Shoulder Posterior Roll FAQs
What muscles does the Floor Lying Shoulder Posterior Roll work?
The Floor Lying Shoulder Posterior Roll mainly works the shoulders, with help from the traps. The main muscles are the posterior deltoid.
What equipment do you need for the Floor Lying Shoulder Posterior Roll?
Foam roller.
What are some Floor Lying Shoulder Posterior Roll variations and alternatives?
Similar exercises include the Foam-Roll Serratu Wall Slide, Foam-Roll Chest Alternative, Foam-Roll Upper-Back and Foam-Roll Floor Lat Mobilization.
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