This exercise is intended to increase the range of motion of the shoulder joints by increasing the length in the pectoralis muscles.
To do this exercise you will need a mat and a foam roller. Start by lying on your back on the foam roller. The Foam roller should be parallel to your spine. Your knees should be bent and your feet should be planted into the floor. Your hands should be on the ground by your hips with your palms facing the floor. Inhale as you begin sliding your arms along the floor towards your shoulders and then exhale as your arms continue sliding along the floor towards your head. Take three breaths and then on the last exhale bring your arms down by your sides. Repeat 6-8 times.
Things to think about:
It is important to keep the fingertips as close to the floor as possible to get the most out of the stretch. As your arms scoot along the floor it may become impossible to keep them touching the floor. Use your minds eye and your intention to push the range of motion as much as possible without forcing the joint.
While you may feel an intense stretching sensation across the front of the chest and in the upper arm, there should be no pain in the shoulder joint or neck. If there is pain make the range of motion smaller to avoid it. Gradually as your chest muscles stretch your pain free range of motion will increase.