Roll Around The World Lying On Floor

Muscles worked

Setup

1. Sit on one end of a long foam roller and slowly lie back so your entire spine, from tailbone to head, is fully supported.
2. Bend your knees and place your feet flat on the floor, hip-width apart, to maintain balance.
3. Extend your arms out to your sides at shoulder height with palms facing up, resting the backs of your hands on the floor.

How to do it

1. Inhale deeply and slowly sweep your arms in a wide arc along the floor toward your head, keeping the backs of your hands in contact with the ground.
2. Continue the circular motion until your hands meet above your head, feeling a deep stretch in your chest and armpits.
3. Exhale as you reverse the motion, sweeping your arms back down toward your hips in a slow, controlled 4-second tempo.
4. Repeat the movement, focusing on keeping the ribcage down and the spine neutral.

Form checklist

• Keep your lower back pressed firmly against the foam roller to prevent rib flare.
• Maintain constant contact between your fingernails/hands and the floor throughout the arc.
• Ensure your head remains resting on the roller; do not lift your chin toward your chest.
• Move at a slow, rhythmic pace to avoid using momentum.

Pro tips

• Focus on 'heavy' elbows; let gravity pull your arms toward the floor to maximize the opening of the chest and anterior deltoids.
• If you feel a pinch in the shoulder at the top of the arc, slightly bend your elbows or stop the movement just before the point of discomfort.

Make it harder

• Hold very light micro-weights (1-2 lbs) to increase the eccentric load on the chest and shoulders.
• Pause for 5 seconds at the '12 o'clock' position above your head to intensify the lat and thoracic spine stretch.

Frequently asked

What muscles does the roll around the world lying on floor work?

The roll around the world lying on floor primarily targets the lats and pectorals, and also works the abs and obliques as secondary muscles.

What equipment do you need for the roll around the world lying on floor?

The roll around the world lying on floor uses foam roller.

Is the roll around the world lying on floor good for beginners?

Yes. The roll around the world lying on floor is a beginner-friendly movement and a strong foundation to build on.

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