Roll Posterior Shoulder Lying On Floor

Muscles worked

Setup

1. Lie on your side with the foam roller positioned perpendicular to your torso.
2. Place the roller just behind your armpit, targeting the back of the shoulder (posterior deltoid).
3. Extend the bottom arm straight out along the floor and use your legs to support your weight.

How to do it

1. Slowly roll your body back and forth, moving only 1-2 inches to find tender spots.
2. Exhale deeply as you apply pressure to tight areas, allowing the muscle to sink into the roller.
3. Slightly rotate your torso toward the ceiling to reach the rear deltoid and upper lats.
4. Spend 30-60 seconds on one side before switching to the other.

Form checklist

• Keep your neck in a neutral, relaxed position.
• Avoid rolling directly onto the armpit or the shoulder joint bone.
• Maintain deep, rhythmic breathing to help the muscles relax.
• Use your free hand and legs to modulate the amount of pressure applied.

Pro tips

• When you hit a 'trigger point,' hold the position for 20-30 seconds until the tension dissipates.
• Try slowly rotating your thumb toward the floor and then toward the ceiling to add a dynamic stretch to the tissue while pinned.

Make it harder

• Replace the foam roller with a lacrosse ball or massage ball for more localized, intense pressure.
• Lift your hips slightly off the floor to transfer more body weight onto the roller.

Frequently asked

What muscles does the roll posterior shoulder lying on floor work?

The roll posterior shoulder lying on floor primarily targets the deltoids, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the roll posterior shoulder lying on floor?

The roll posterior shoulder lying on floor uses body weight and foam roller.

Is the roll posterior shoulder lying on floor good for beginners?

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

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• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids