Logo Foam Roller Posture Series
Created by MACC-West End Physical Therapy  Apr 11th, 2020
Ortho Montana Physical Therapy-MACC West End
1739 Spring Creek Lane
Billings, MT
59106
406.237.5099
Hours: 7:30 a.m. - 4:30 p.m.
Total 8
Chest Stretch Foam Roller - T

Lie down on a foam roll and allow your arms to drop towards the floor with your elbows straight as shown.

Hold 30-60 seconds for a gentle stretch across your chest.
Hold 30 Seconds
Complete 3 Sets
Perform 1 Times a Day
Watch Video
Enlarge
Chest Stretch Foam Roller - Y

Lie down on a foam roll and raise your arms overhead as shown.

Hold 30-60 seconds for a gentle stretch across your chest.
Hold 30 Seconds
Complete 3 Sets
Perform 1 Times a Day
Watch Video
Enlarge
Foam Roller - Snow Angels

Lie down on a foam roller and allow your arms to drop towards the floor with your elbows straight as shown. Then slide your arms out and over your head and then return your arms to your side as shown and repeat.

If it feels uncomfortable performing both arms at the same time, you may start by performing on one side and then repeating on the opposite side.

Repeat 15 Times
Complete 2 Sets
Perform 1 Times a Day
Enlarge
Foam Roll Reach

Lying on a foam roller with your feet shoulder width or wider apart for stability. Imagine a rope coming straight towards your chest. Alternating your arms try reaching as far up the rope as you can, bringing that arm down, and then performing with the opposite arm. Try taking a deep breathe in as you prepare and exhale as your reach up.
Repeat 15 Times
Complete 2 Sets
Perform 1 Times a Day
Enlarge
Foam Roll - Back

Lying on a foam roller, while supporting your neck with your hands, roll up and down your mid-back. Do not roll the foam roller down past your rib cage.

If you find a spot that feels tight, hold over it and drop your hips to the ground or take a couple slow breaths in and out. Then continue slowly rolling up and down the mid back.
Repeat 15 Times
Complete 2 Sets
Perform 1 Times a Day
Enlarge
Bilateral Shoulder ER on Foam Roller

Begin lying on the foam roller, with your elbows at your side and your palms facing towards your head, grasp the band.

Rotate your arms away from each other while keeping your elbows close to your body. As you externally rotate your shoulders and stretch the band, focus on squeezing your shoulder blades down and towards your opposite back pockets.

As with each band exercise, you should only stretch the band as far as is comfortable, do not push through pain.

Repeat 10 Times
Complete 3 Sets
Perform 1 Times a Day
Enlarge
Horizontal Abduction on Foam Roller

Begin lying on the foam roller with both arms pointing straight up towards the ceiling, palms facing towards your feet, and holding onto the band. Then pull both arms apart while squeezing your shoulder blades down towards your opposite back pockets.
Repeat 10 Times
Complete 3 Sets
Perform 1 Times a Day
Enlarge
SASH on Foam Roller

Stabilize the band with one hand near your front pocket. While holding onto the band, take the opposite arm and reach up in a diagonal direction, as if you are drawing a sword.

Perform 10 repetitions and then complete on the opposite side.
Repeat 10 Times
Complete 3 Sets
Perform 1 Times a Day
Enlarge


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