If you’re looking for an easy way to improve posture, relieve upper body tension, and move more freely, these foam roller exercises are a great place to start. Designed to be done while lying on a foam roller aligned along your spine, each movement gently activates or stretches your shoulders, chest, and upper back.

All you need is a foam roller and a few minutes of quiet space.

1. Chest Opener (T Position)

Open up tight chest muscles from prolonged sitting.

Lie down with the foam roller supporting your spine, head to tailbone.
Extend your arms out to the sides in a T shape, palms up.
Let gravity stretch your chest.
Hold for 1 minute, breathing deeply in through your nose and out through your mouth.

2. Overhead Opener (Y Position)

Encourage better posture and overhead shoulder mobility.

Stay in the same position and reach your arms overhead in a Y shape, palms facing up.
Relax into the stretch and let your chest and shoulders open.
Hold for 1 minute, focusing on slow, steady breaths.

3. Alternating Reach

Build shoulder coordination and mobility.

With arms extended straight in front of you (palms facing your feet),
Slowly move one arm overhead and the other down toward your hip.
Reach in opposite directions with control.
Complete 10 reps on each side.

4. Open Book Rotation

Improve thoracic rotation and shoulder blade control.

Begin with both arms extended forward, palms facing each other.
Slowly open one arm out to the side, squeezing the shoulder blade toward your spine.
Return to center with control.
Complete 10 reps on each side.

5. Shoulder Blade Punch

Activate shoulder stabilizers and promote joint control.

Make a gentle fist and reach one arm straight up toward the ceiling.
Keeping the elbow straight, “punch” upward by protracting the shoulder blade.
Hold for 2 seconds at the top, then lower.
Complete 10 reps on each side.

6. Shoulder Blade Reach and Squeeze

Strengthen and mobilize the upper back.

Reach both arms forward like you’re hugging a tree.
Spread your shoulder blades wide to feel a stretch across the upper back.
Then gently squeeze them together before repeating.
Complete 10 slow reps.

7. Arm Circles (Snow Angel Sweep)

Encourage fluid shoulder range of motion.

Start with arms at your sides, palms up.
Slowly sweep arms overhead in a large arc, keeping them near the ground.
On the return, rotate palms to face down.
Trace 10 big, smooth circles.

Final Tip:

Do one or two of these movements daily or work through the full sequence when you need a posture reset or mobility boost. They’re especially helpful before or after a workout—or after a long day of sitting.

Want a more personalized movement plan?
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