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This Pilates based sequence courtesy of is fantastic for improving thoracic mobility and opening up through the front of the chest and shoulders 👌🏻

The posturing and positioning of the shoulder girdle is paramount not only when it comes to optimal movement in the upper body, but also when it comes to translating through to the efficiency of lower body movement - think squats and deadlifts. Being able to “set” your shoulders allows you to better stabilise your ribcage. Stabilizing your rib cage will aid you in connecting it to your pelvis so you can engage your core in its entirety. Keeping the pelvis stable encourages efficient movement in the lower limbs and means that the lower back is less likely to be compromised 💪🏻

The beauty of this set up is that:.
👉🏻The head is supported on the foam roller in a neutral position therefore the scalenes can disengage and the neck can stay soft.
👉🏻The shoulder blades are able to mould around the foam roller releasing any trigger points in the area and providing a tactile cue for correct movement and alignment.
👉🏻The elevation provided by the foam roller allows for gravity to assist in the stretch response

I suggest using light dumbbells (I’m using 2kgs), and aiming for 20 reps of each exercise;.
👉🏻Flyes.
👉🏻Chest Press.
👉🏻Pullovers.
👉🏻Externally Rotated Lat Pulldowns

Try using it as part of a dynamic warmup before your next training session or set yourself up after work or on a recovery day either in the gym or at home in front of the TV. 10-15 mins 3-4 x per week could be a game changer 🤷‍♀️ #noexcuses