Скачать или смотреть Thoracic Extension Over Foam Roller, Weighted

The thoracic extension over the foam roller is used to improve thoracic extension and shoulder flexion. This can help to improve overhead mobility for pressing, handstands and pull-ups.

Start in a seated position on the floor. Lye back with the foam roller touching the bottom of the shoulder blades. Hold a light weight (3-10kg) in outstretched arms above the chest. Keeping the hips on the floor, slowly start to lower the weight overhead while keeping the elbows locked. This can be a venerable position for the shoulders, so keep the weight light and only move into the range of motion without pain.

As mobility improves the aim is to take the hands to the floor while keeping the hips on the floor.

This stretch can be held as an isometric, or we can choose to perform repetitions, or we can do a combination of the two.

Perform the prescribed repetitions and isometric holds. If you feel any discomfort in the shoulders you may need to drop the weight overhead and exit safely. Take your time with this exercise.