The foam roller is a useful tool to actively warm up your joints, increase blood flow to your muscles and increase mobility. Active stretching helps prepare your muscles for a workout and improves performance.
Follow these 3 movements for active scapular and shoulder mobilization, to open up the pectorals (chest muscles), and to gently massage your spine.
Pectoral Fly
Supine Breaststroke
Backstroke
Perform each movement for 10 repetitions, or until your joints feel mobilized and your muscles feel a slight increase in range.
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