Foam Rolling Upper Variation | BridgeAthletic

Part 1 of this weeks #BridgeFit variation brought to you by BridgeAthletic in collaboration with EXOS is an upper body foam rolling variation. Every week we'll examine variations and modifications of exercises to optimize performance, mitigate injuries, and power the plateaus. 

Variation 1: Foam Roll - Latissimus Dorsi

Cue 1:Lie on side with foam roller placed under lats and hips on floor.

Cue 2: Lift hips. Lats support weight on foam roller.

Cue 3: Use feet to roll down lats. Focus on points of tension.

Cue 4: Use feet to roll up lats. Repeat rolling back and forth, then switch lats.

Variation 2: Foam Roll - Pec

Cue 1: Lie face down with foam roller under shoulder and arm extended to side of body..

Cue 2: Roll towards chest. Focus on points of tension.

Cue 3: Roll back towards shoulder. Focus on points of tension.

Cue 4: Repeat rolling back and forth, then switch arms.

Variation 3: Foam Roll - Mid to Upper Back

Cue 1: Lie face up with feet on floor, hips elevated, foam roller on upper back. Touch hands and elbows.

Cue 2: Use feet to roll body slightly towards shoulders. Keep hands and elbows connected.

Cue 3:Use feet to slightly roll body towards legs. Keep hands and elbows connected.

Cue 4: Roll back and forth on upper back for prescribed reps.

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