Roll Chest Opener Lying On Floor

Muscles worked

Setup

1. Place a long foam roller on the floor and sit on one end of it.
2. Slowly lie back so your entire spine, from your tailbone to the back of your head, is supported by the roller.
3. Bend your knees and place your feet flat on the floor, hip-width apart, to maintain balance.
4. Rest your arms at your sides with your palms facing up toward the ceiling.

How to do it

1. Inhale deeply and slowly sweep your arms out to the sides along the floor in a 'snow angel' motion.
2. Stop when you feel a comfortable stretch across your chest and shoulders, typically when arms are at a 90-degree angle or slightly higher.
3. Exhale and hold this position for 5-10 seconds, allowing gravity to pull your shoulders toward the floor.
4. Slowly sweep your arms back down to your hips and repeat for the desired number of repetitions or duration.

Form checklist

• Keep your lower back in contact with the roller to avoid excessive arching.
• Ensure your head and neck remain relaxed and fully supported by the roller.
• Keep the backs of your hands and elbows as close to the floor as possible throughout the movement.
• Focus on deep diaphragmatic breathing to expand the ribcage and deepen the stretch.

Pro tips

• To target the pectoralis minor specifically, move your arms into a 'Y' position above your head.
• Imagine your shoulder blades 'melting' or wrapping around the sides of the foam roller to maximize the opening of the chest.
• Spend extra time in the 'sticking points' where you feel the most tension to encourage myofascial release.

Make it harder

• Hold very light dumbbells (1-3 lbs) to provide a gentle weighted stretch at the bottom of the movement.
• Perform 'Cactus Arms' by bending your elbows to 90 degrees and attempting to touch both your elbows and the backs of your hands to the floor simultaneously.

Frequently asked

What muscles does the roll chest opener lying on floor work?

The roll chest opener lying on floor primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the roll chest opener lying on floor?

The roll chest opener lying on floor requires no equipment — just your body weight.

Is the roll chest opener lying on floor good for beginners?

Yes. The roll chest opener lying on floor is a beginner-friendly movement and a strong foundation to build on.

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