Stretch of the Week: Arm Sweeps on Foam Roller

For the second week of November we will be performing an Arm Sweeps stretch on the foam roller. It provides a stretch through the arms and pectoral muscles (chest).

This stretch requires a foam roller to perform. If you have difficulty getting up and down from the floor, or any shoulder injuries, please skip this week’s stretch.

How to perform:

1. Lie on the foam roller so that it runs the length of your spine. Your head and tail bone will rest on the roller. Keep your knees bent and feet planted firmly on the floor.

2. Take your arms out to the sides, palms facing upward. Press your low back to the roller and keep your abdominal muscles engaged the entire time. Inhale and begin to slowly sweep your arms along the floor as close to overhead as you can. Make sure to keep the backs of your hands towards the floor the entire time and don’t allow the low back to arch. If you feel your back starting to arch, that is as far overhead as your arms should go. Exhale and slowly sweep the arms back down to the starting position.

• Make note of the differences in the “No” photo. The body is too relaxed, the legs are straight, the palms are down and the head is hanging off the bolster. This position is not good for both your back and shoulders.

3. Complete 20-30 arm sweeps. In addition, after sweeping the arms up as far as you can, you can hold the position for 30 seconds for a chest stretch. Stretch away!

Interested in learning more? Email me at rachel.lackowski@athletico.com

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