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Roll Shoulder Blade Reach Lying on Floor

Roll Shoulder Blade Reach Lying on Floor

The Roll Shoulder Blade Reach Lying on Floor is a fantastic exercise that targets the upper back and shoulder muscles. This exercise is especially beneficial for individuals who spend long hours sitting or hunched over a desk, as it helps to counteract poor posture and strengthen the muscles that support the spine. To perform this exercise, you will lie down on the floor in a supine position with your knees bent and feet flat on the ground. Begin by rolling your shoulder blades back and down, squeezing them together to activate your upper back muscles. From this position, maintain the tension in your shoulder blades as you reach your arms overhead, extending them towards the ground. This exercise not only improves posture and strengthens the upper back, but it also engages the core muscles for stability. It can help alleviate tension and tightness in the neck and shoulders, making it a great exercise for those who experience neck or shoulder pain. To make this exercise more challenging, you can incorporate light dumbbells or resistance bands. As with any exercise, it is essential to maintain proper form and listen to your body. If you feel any pain or discomfort, stop and consult with a fitness professional. Incorporating the Roll Shoulder Blade Reach Lying on the Floor into your regular exercise routine can help improve your posture, reduce muscle imbalances, and ultimately enhance your overall fitness and well-being. Give it a try and feel the benefits for yourself!


  • Lie on your back on the floor with your knees bent and feet flat on the ground.
  • Start by rolling your shoulder blades back and down towards the ground, as if you are trying to tuck them into your back pockets.
  • Extend your arms straight up towards the ceiling, palms facing each other.
  • Maintaining the shoulder blade position, slowly reach your arms overhead and towards the floor behind you.
  • Only go as far as you can while maintaining good shoulder blade positioning and without lifting your lower back or buttocks off the floor.
  • Hold the end position for a brief moment, then reverse the movement and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form throughout the exercise to maximize its effectiveness
  • Engage your core muscles to stabilize your body
  • Focus on the range of motion by reaching as far as comfortable
  • Breathe deeply and exhale as you reach to promote relaxation and flexibility
  • Start with lighter weights or no weights to master the technique before increasing intensity
  • Perform the exercise slowly and with control to emphasize muscle engagement
  • Consider using a foam roller or tennis ball to massage and release tension in the upper back before doing the exercise
  • Listen to your body and modify the exercise if you feel any discomfort or pain
  • Incorporate this exercise into a well-rounded upper body routine for balanced strength development
  • Seek guidance from a fitness professional for personalized modifications and further progression


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