Shoulder & Upper Body Foam Rolling (5–7 Minutes)

Goal: Reduce tightness, improve shoulder mobility, and enhance upper-body movement

1. Thoracic Spine (Upper Back) – 45 sec

• Roller across upper back

• Support head, keep ribs down

• Small rolls + slight extensions

2. Lats (Side Back) – 30 sec each

• Arm overhead

• Roll armpit → mid ribcage

• Control pressure with body angle

3. Rear Delts / Posterior Shoulder – 30 sec each

• Lean into back of shoulder

• Small, controlled rolls

• Focus on tight spots

4. Pec Minor / Front Shoulder – 30 sec each

• Face down or against wall

• Roll front of shoulder/chest

• Keep pressure light and controlled

5. Triceps – 30 sec each

• Arm on roller

• Roll elbow → back of shoulder

• Keep movement slow

Key Focus

• Slow, controlled passes

• Maintain light core engagement

• Breathe and relax into tight areas

Total Time: ~5–7 minutes