Roll Shoulder Blade Reach Lying On Floor

Muscles worked

Setup

1. Lie down on a foam roller so it is aligned vertically along your spine, supporting both your head and tailbone.
2. Bend your knees and place your feet flat on the floor at hip-width for stability.
3. Extend your arms straight up toward the ceiling, palms facing each other, with your hands directly over your shoulders.

How to do it

1. Exhale and reach your fingertips toward the ceiling, allowing your shoulder blades to pull away from the roller and wrap around your ribcage.
2. Inhale and slowly lower your shoulders back down, squeezing your shoulder blades together to 'hug' the foam roller.
3. Maintain a slow, controlled 2-2 tempo (two seconds up, two seconds down), focusing entirely on the movement of the scapulae.

Form checklist

• Keep your elbows locked and arms perfectly straight throughout the entire range of motion.
• Ensure your head and lower back remain in constant contact with the roller.
• Keep your shoulders depressed and away from your ears to avoid overactive upper traps.
• Focus on moving only the shoulder blades; do not lift your torso off the roller.

Pro tips

• Imagine you are trying to touch the ceiling with your knuckles to maximize the reach and serratus activation.
• At the bottom of the movement, focus on a deep squeeze of the rhomboids against the roller for a peak contraction.

Make it harder

• Hold light dumbbells to add resistance to the protraction and retraction phases.
• Perform the movement with one arm at a time to challenge your core stability and prevent the roller from tipping.

Frequently asked

What muscles does the roll shoulder blade reach lying on floor work?

The roll shoulder blade reach lying on floor primarily targets the rhomboids, serratus anterior, and trapezius, and also works the biceps and deltoids as secondary muscles.

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

The roll shoulder blade reach lying on floor uses foam roller.

Is the roll shoulder blade reach lying on floor good for beginners?

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

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