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Roll Shoulder Back Rotation Lying on Floor

Roll Shoulder Back Rotation Lying on Floor

The Roll Shoulder Back Rotation Lying on Floor is a dynamic exercise that targets the muscles of your upper back, shoulders, and core. This exercise helps improve posture, strengthen the upper body, and increase overall mobility. It can be performed at home or in a gym setting, making it convenient for anyone looking to enhance their fitness routine. To begin, lie flat on your back with your knees bent and feet flat on the floor. Place your arms out to the sides, palms facing up. Take a deep breath in and engage your core muscles. Next, exhale and roll your shoulders back, drawing them down towards the floor. This action helps activate the muscles in your upper back and shoulders. Hold this position for a second to feel the muscles working. Now, with control, rotate your arms towards the ceiling, keeping them straight and in line with your shoulders. Focus on squeezing your shoulder blades together as you perform this movement. Avoid any jerking or momentum, and remember to keep your core engaged throughout the exercise. Pause at the top of the movement and feel the stretch in your chest and shoulders. Slowly reverse the motion, returning your arms back down to the starting position. Performing the Roll Shoulder Back Rotation Lying on Floor regularly can help alleviate upper back and neck tension caused by poor posture. Be sure to start with light weights or no weights at all if you're a beginner, and gradually increase the load as you become more comfortable with the movement. Remember to always prioritize proper form and listen to your body. If you experience any pain or discomfort during this exercise, modify or discontinue it. As with any exercise program, it's important to consult with a fitness professional to ensure it aligns with your personal needs and goals.


  • Lie down flat on your back on the floor.
  • Bend your knees and place your feet flat on the floor, hip-width apart.
  • Extend your arms out to the sides, keeping them relaxed and in a comfortable position.
  • Roll your shoulders back by squeezing your shoulder blades together. Imagine that you are trying to make your shoulder blades touch each other.
  • Hold this position for a few seconds, feeling the stretch in your chest and upper back.
  • Relax your shoulders and release the tension.
  • Repeat the movement for the desired number of repetitions or as instructed by your fitness trainer.
  • Remember to breathe throughout the exercise and maintain proper form and technique.

Tips & Tricks

  • Focus on engaging your core muscles throughout the entire exercise to maintain stability and control.
  • Start with a lighter weight and gradually increase as you become more comfortable with the movement.
  • Ensure that you maintain proper posture throughout the exercise by keeping your shoulder blades down and back.
  • Control the movement by slowly rolling your shoulders back and down, avoiding any jerking or swinging motions.
  • Remember to breathe properly by inhaling during the downward phase and exhaling during the upward phase of the exercise.
  • Include this exercise as part of a well-rounded shoulder and upper back workout routine for maximum benefit.
  • Consult with a fitness professional to ensure you are performing the exercise correctly and to receive personalized guidance based on your fitness level and goals.
  • Consider using resistance bands or cables to add variety and challenge to the exercise.
  • Perform adequate warm-up exercises before attempting this exercise to enhance joint mobility and reduce the risk of injury.
  • Allow enough rest and recovery time between workout sessions to allow for muscle repair and growth.


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