01/04/2026
Looking to improve your posture, mobility, and upper body function? Try these 3 simple foam roller and mobility exercises 👇
🔹 1. Supine Foam Roller Series (Shrugs & Arm Opens and scissors)
Lie on your back with the foam roller running along your spine.
• Shrugs: Gently reach you fingertips towards the ceiling allowing the shoulder blades to wrap around your ribcage, then gently draw the shoulder blades down towards the roller
• Arm Opens: Open arms out to the side and back up to stretch the chest
• Scissors: Alternate lifting arms overhead and down by your side to improve shoulder and scapula mobility.
👉 Great for posture, shoulder control, and opening up tight muscles from sitting.
🔹 2. Thoracic Extension Over Roller
Place the roller across your upper back. Support your head, gently extend over the roller, then return.
👉 Helps restore movement in your upper spine and counteracts hunching and slumped sitting
🔹 3. Thread the Needle
From a hands-and-knees position with the roller next to your side, reach one arm up to the ceiling by twisting through your spine, then twist the opposite direction and press the roller away from you, rotating through your upper back. Bring the roller back by your side and repeat. Make sure you do both sides.
👉 Improves rotational mobility and relieves upper back tension.
✨ Add these into your routine to move better, feel better, and support long-term spine health!
