Place a foam roller on the floor length ways and lie on top of the roller with it running down the centre of your spine.
Bend your knees and find the neutral position on the roller.
Holding this position, raise your arms up towards the ceiling.
Your palms should face in towards one another and fingers should point to the ceiling.
Reach your finger tips up towards the ceiling as far as you can.
You should feel your shoulder blades come around your upper back.
Keeping your arms straight, relax your shoulder blades back down again.
You may feel them drop onto or either side of the foam roller a little.
Repeat this movement, keeping your body posture the same throughout.