- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
- Kneel in front of a bench, placing your elbows on with palms facing up while holding the dowel at shoulder width.
- Sit your hips back onto your heels, pressing the head in between the arms.
- You should feel a stretch in your lats, triceps and deep in the shoulder joint.
- You can add movement (bend-extended arms) to mobilise the shoulder joint.
- Sit on the floor next to a foam roller.
- Lean in such a way that the foam roller is under your lat.
- The arm of that side should ideally be raised.
- Roll your lat up and down the foam roller to mobilise it.
- Sit on your heels and reach out your arms on the floor while pressing the chest towards the ground.
