Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created independently by Move Better. Feel Great.

STEP BY STEP GUIDE:

1. Set up
Lie on your side on a comfortable surface. Place a foam roller underneath the outer edge of your shoulder blade, just below your armpit. Extend your bottom arm straight out in line with your body, with your palm facing upwards.

2. Position your body
Bend your top leg and place your foot flat on the floor to help support your body weight and control the amount of pressure through the roller.

3. Find a tender area
Using your top hand and leg for support, slowly roll along the outer edge of your shoulder blade and upper back until you find an area that feels particularly tight or tender. Avoid rolling directly inside your armpit or over your lower ribs.

4. Hold the position
Once you find a tender area, stop rolling and lower your hips to the floor for stability. Maintain firm but tolerable pressure and try to keep your bottom arm and upper body relaxed.

5. Relax and breathe
Keep your position still and take slow, relaxed breaths. Try to avoid tensing your shoulder or upper back against the roller.

6. Hold for 30–90 seconds
Maintain the position for approximately 30–90 seconds, or until the area begins to feel less tender.

7. Repeat if needed
Move the roller to another tender area along the outer edge of your upper back and repeat. Aim for 1–3 areas per side.

Key point: The pressure should feel firm but tolerable rather than excessively painful. Avoid applying pressure directly inside the armpit. Stop and reposition the roller if you experience sharp pain, tingling, numbness or symptoms travelling down your arm.

Note: If you find a foam roller too broad to target these areas effectively, you can use a lacrosse ball or tennis ball to apply more localised pressure. This can make it easier to focus on smaller, more specific areas of tenderness.