To begin place your roller straight down on the floor, sit down on one far end and lie back with your head resting on the other end of the roller.
Ensure your feet and knees are hip-width apart, with your hips level towards the ceiling.
Try to remain nice and wide through the front of your chest, bringing your arms out to side palms facing up.
Aim to hold for 10-15 seconds, you should feel your shoulder blades rolling over the edge of the foam roller
Next bend your elbows at 90 degrees and rotate your arms back to the ground.
Aim for your elbows and hands to touch the ground if possible.
Again hold for 10-15 seconds.