Neck and Shoulder Exercise- the Swan by Lindsey Mortimer
A multi-muscle shoulder, neck and upper back strengthening meets mobility exercise! All you need is a foam roller! This exercise may look simple but it is quite the challenge! It’s great for anyone with neck or shoulder pain. It’s gentle enough on your shoulder but strengthens all the necessary muscles around it! This is great for any hyper-mobile dancers, gymnasts etc who extend through their low back too much by encouraging extension through your neck down to your low back!
How-To Steps:
- Lay on your stomach, arms on a foam roller. Foam roller should be just below your elbow. Keep your chin tucked and retracted backwards.
- Press your arm into the roll and use your back to lift upwards. The foam roller should stay at a similar spot on your arm.
- Once fully lifted up, pull the foam roller towards you by bending your elbows. Keep your chin tucked and neck straight the whole time.
*Never do an exercise that causes you pain*
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