The foam roller is an easy way to give a great stretch to the upper back and the front of the shoulders. This post will show you some simple ways to stretch out on the foam roller.

Watch the video or read more below:

Lay down on the Foam Roller:

For these stretches, you will need a long foam roller. Start with your hips resting at one end and your head at the other. It’s important to make sure that your head is nice and supported.

Lay down on the foam roller and enjoy a stretc for 5-10 minutes

You can then relax here in this position for 5-10 minutes, depending on how long you’ve got and how comfortable you are.

Add in an Arm Stretch – out to the side:

For an extra stretch, you can put your arms out wider in the ‘I Surrender Hands Up’ position. This will give you a stretch at the front of the shoulder.

Add in an Arm Stretch – either side of the head:

Alternatively, for another stretch, you can put your arms either side of the head with your hands above you. This will give you that stretch at the front of the shoulders, and can also get you a lovely stretch down the side of the body.

So, the important thing is to find a position that is comfortable for you, hold it for at least 20-30 seconds, and enjoy the stretch!


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Trying out different stretches is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently. If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos and text. Thanks for your understanding.

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