Foam Roller Exercise: Supraspinatus / Shoulder Blade

A foam roller can work wonders for releasing tight lats and shoulders. Strength Training, poor posture or a combination of both can create a limitation and poor function of proper movement patterns involving the upper body. Specifically, tight lats, chest and upper back and reduce the ability of the upper spine (T-Spine) to rotate. This decrease in ROM and function puts more strain on the lower back in allowing the upper body to rotate. A tight t-spine can create serious lower back problems. I recommend NOT foam rolling either the neck or lower back. Should these be problems areas, I would seek assistance with a physio or massage therapist

• Place the foam roller on the ground perpendicular to you. Lie face up with your upper back in contact with the roller. Both feet should be firmly on the ground.
• Reach across your body. With your left hand, grab your right elbow, and pull that elbow to the front of your body.
• Press your body weight on your right shoulder blade against the roller.
• Roll back and forth 2-3 inches targeting tight areas
• Roll for 1-2 minutes then switch sides