A Move You Should Do MONDAY – Foam Roll Angels

This week’s move, the foam roll angels, is one of the best ways to stretch your pecs and prevent shoulder, neck and lower back pain from prolonged slouching postures. Here is how to do it:

Lie on a high density foam roll (or anything that will put you 6″ off the floor)
Bend your knees and flatten your back by tightening your abdominal muscles
Extend your arm by your side and begin moving them in an arc like you are making a snow angel, allowing your fingers to graze the floor through the entire range
If your shoulders jam or pinch part way through the range, allow your hands to come up off the floor. Avoid shoulder pinching. You should feel a stretch in your chest muscles
Perform 6-10 repetitions

Why does this matter?

The pectoralis major and minor are often culprits in pulling our shoulders forward.

Notice how one muscle attaches to the scapula (pec minor) and the other to the humerus (pec major). These muscles are active during pushing activities that dominate most of our days. Protracted of the scapula and excessive internal rotation of the humerus are often associated with rotator cuff impingement and tears, neck and jaw tension and even lower back pain. So give the foam roll angels a try.

Because nobody has time to be in pain.

Until next time…