Place the foam roller on a wall in a horizontal position. Start with elbows shoulder width apart, with forearms vertical and place the foam roller at near wrist level. Have your feet away from the wall so you are on a slight lean into the wall. Start with hands at shoulder height. Press away from the wall into the roller at your forearms so you protract your scapula without rounding your thoracic spine. Keep the pressure on by pushing away at the same time you roll the roller up the wall. Aim to not let your hands move inwards, keeping yout forearms vertical. Go as high as you can without pain. Return to the start position.

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