1. Start in a seated position, with a foam roller placed right behind you. Slowly lower yourself on to the roller, until it is positioned under your lower back. Fold your arms across your chest.
2. Keeping your hips elevated and the tension on your lower back, slowly shift toward one side. Hold this position for 10–30 seconds, then repeat on the other side. Be sure to keep the weight on the muscles, not the spine.
Targets
• Lower back
Benefits
• Promotes myofascial
release in the erector spinae
Best For
• erector spinae
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: SHOULDERS
1. Begin in a standing position with your left arm lightly drawn across the front of your body.
2. Bring your right arm underneath your triceps, and gently pull your left arm across the front of your body. Hold for 10–30 seconds, then switch arms.
Targets
• Lateral and posterior deltoids
Benefits
• Increases flexibility, mobility, and performance in the upper body
Best For
• deltoideus posterior
• deltoideus medialis
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: CHEST
1. Begin in a standing position, with your left arm drawn straight out to the side and your palm planted against a solid surface – a wall or doorframe, for example.
2. Keeping your feet planted on the floor and your left arm parallel to the ground, turn your upper body to the right, away from the wall, feeling a stretch across the chest. Hold for 10–30 seconds, then switch arms.
Targets
• Pectorals
• Anterior deltoids
• Biceps
Benefits
• Promotes flexibility in the chest, which is important for true upper body strength and mobility
Best For
• pectoralis major
• pectoralis minor
• deltoideus anterior
• biceps brachii
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: LOWER BACK
1. Lie on your back with your legs bent.
2. Clasp your hands around your lower legs, and pull your knees toward your chest, feeling a deep stretch in the lower back. Hold for 10–30 seconds.
Targets
• Lower back
Benefits
• Promotes flexibility in the lower back, which is essential for mobility, injury prevention and performance
Best For
• erector spinae
ANNOTATION KEY
Bold text indicates target muscles
Gray text indicates other working muscles
* indicates deep muscles
STRETCHING: GLUTES
1. Lie on your back, with your left leg bent and your foot firmly planted on the ground.
2. Cross your right ankle over the left thigh, resting it just above the kneecap.
3. Reach between your legs to clasp your hands around the left leg and gently pull it toward you, feeling a stretch within the glutes. For a deeper stretch, lift your head off the floor. Hold for
