Roll Shoulder Blade Reach Lying on Floor
Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides at shoulder height.
- Gently roll your shoulder blades back and down, engaging your upper back.
- Reach one arm across your body while keeping your shoulder blades in contact with the floor.
- Hold the stretch for a few seconds, then return to the starting position.
- Repeat on the other side.
How to perform the Roll Shoulder Blade Reach Lying on Floor
- Set up. Set up in a stable, balanced starting position appropriate for the Roll Shoulder Blade Reach Lying on Floor using your roller.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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