Self-massage rolling the side of the upper back and armpit area on a foam roller while lying on your side.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lying on your side with the foam roller just below the armpit, bottom arm extended overhead and thumb up.
Bend the top leg and place the foot on the floor for support.
Roll slowly from the armpit down to the middle of the ribcage.
Rotate the chest slightly forward and back to cover more of the muscle.
Switch sides after the prescribed time.
Breathing: Breathe slowly and relax the shoulder as you roll.
Small, slow movements
Arm stays overhead
Support with the top foot
Rolling too low onto the ribs
Moving too quickly
Holding tension in the shoulder
Stay on the muscle and avoid pressing hard on the ribs.