and low back, is tight or stiff, it can inhibit shoulder mobility. This affects everything from our posture to our ability to move our arms above our head.Lie on the floor face up with a foam roller placed horizontally under your middle back. Your knees will be bent, feet flat on the floor and hands can be crossed at the chest or clasped at the lower neck to support your head. Lift your hips to move the roller up the back. Stop just below the neck. Roll back down the spine. Repeat 10 times.
“The stronger you get at lowering, the stronger you will get at pulling your chin over the bar,” says Mr. Skahan. Start with your chin over the bar, then lower down as slowly as possible until your arms are straight. Drop down to the floor and repeat. If you’ve already mastered the chin-up and want an added challenge, perform the exercise while wearing a weighted belt.This series of exercises isolates the muscles of the upper back and the rotator cuff, Mr. Skahan says.
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