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. When you have under-active Scapular retractors (either from to much pushing exercise or poor slumped posture) you’ll likely have excessive tension in the chest. . 👉Knock out two birds with one stone with this foam roller sequence. . 🔑Start laying on the foam roller with it supporting both the sacrum and the base of the skull. Allow your arms to fall out to the side and relax as you take 5 deep breaths. . 🔑 Next, give yourself a hug as to get the scapulae protracted as much as possible while you slowly roll back and forth across the spine. This will allow you to perform a brief period of soft tissue work on the posterior tissues prior to the next step. Spend only 30-60 seconds here. . 🔑 Finally, keeping a retracted chin, pinch the shoulder blades together and allow your sternum to raise towards the ceiling. Attempting to keep both the elbow and wrist to the ground the entire time, slide the arms up and down as if doing jumping jacks. Perform 8-10 reps.
