Foam Roller Lying Pec Stretch

Technique

How to perform Foam Roller Lying Pec Stretch

1. Place a full‑length foam roller on the floor so it runs lengthwise.
2. Sit on one end, then slowly lie back until your head and spine are fully supported along the roller.
3. Bend your knees and plant your feet flat on the ground about hip‑width apart for stability.
4. Engage your core to maintain a neutral spine.
5. Extend both arms out to your sides at roughly shoulder height with palms facing up, allowing gravity to gently open your chest and the fronts of your shoulders.
6. Inhale deeply, then exhale as you adjust the stretch - either sliding your hands slightly higher (goal‑post position) or lower to target different fibers of the pectoral muscles.
7. Keep your shoulder blades relaxed against the roller.
8. Hold the position for the recommended duration, breathing slowly and ensuring there is no numbness or tingling in your arms. When finished, bring your arms back to your sides, roll to one side off the roller, and sit up slowly to avoid dizziness.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Anterior Deltoid, Pectoralis Minor, Pectoralis Major Clavicular Head.