Posture Stretch: Foam Roll Angels

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Foam roll angels help to correct the rounded shoulders posture and stretch tight pectoral (chest) muscles. It is also a good position to help to the restore proper abdominal breathing pattern. 

To perform:

Lie on your back on the foam roll with your hands at your side and palms facing upwards.

Gently tuck your chin to lengthen the back of your neck – stretching the suboccipital muscle. (If you are very rounded through the mid back you may need a small pillow under your head.)

Bring your ribs down to flatten your lower back (but do not tense your abdomen).

Slowly breathe in and out for 3-20 minutes feeling your shoulders drop towards the floor with each exhalation.

As your chest and shoulders relax you can slowly move the arms higher (second image), but only move as far as you can keep the forearms on the floor.

One effective variation is to gently push the arms into the floor as you breathe in and then relax the arms as you breathe out.

As with all exercises, if you should experience pain that increases during the exercise, stop and let your doctor know.