This exercise is intended increase the range of motion at the shoulders by stretching deeper muscles in the chest and creating balance between the front and the back of the shoulder.
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 in the ground. Your arms shouldbe in a “Y” position, which means that your arms are long along the floor with your hands above your shoulders as if your arms and your spine are making a “Y.” Inhale into the ribs and then exhale as you bend your elbows drawing you’re them towards your ribcage. Now your arms are making a “W” Inhale as you return to the “Y” and then exhale as you bend your elbows once again. Repeat 6-8 times
Things to think about:
As you are doing this exercise you may feel a very deep and intense stretch in the chest, but you shouldn’t feel pain in the shoulder joint. To avoid the pain adjust the range of motion accordingly.
To get the most out of this release it is important to maintain the entire forearm either on the floor or parallel to the floor. In some instances the body cheats and drops the elbows. Work hard to keep the elbows even with the hands.