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Foam Roller Wall Slide
- 1 - Stand facing a wall with a foam roller positioned vertically or horizontally against the wall at about chest height.
- 2 - Place your forearms on the foam roller with your elbows bent and your palms facing each other or lightly touching the wall.
- 3 - Step back slightly and brace your core so your ribs stay down and your lower back does not arch.
- 4 - Gently press your forearms into the roller and slide it upward along the wall in a controlled motion.
- 5 - Reach as high as you can while keeping your shoulders relaxed, elbows in contact with the roller, and spine neutral.
- 6 - Slowly slide the roller back down to the starting position with control.
- 7 - Repeat for the desired number of repetitions, focusing on smooth shoulder movement and upper-back engagement.
