About this exercise
A self-myofascial release technique targeting the posterior deltoid and rear shoulder capsule performed side-lying on the floor. Rolling this area helps relieve tightness that limits internal rotation and overhead mobility.
Foam Roll Posterior Shoulder (Lying on Floor)
Step by step instructions, muscle activation and variants for the Foam Roll Posterior Shoulder (Lying on Floor).
EasyRear shoulders
How to Perform
- Lie on your side with the foam roller positioned under the back of the shoulder being treated
- Bring the arm of that shoulder across your chest to expose the posterior shoulder
- Use your feet and free hand to control how much body weight loads the roller
- Slowly roll along the posterior shoulder, exploring from the rear deltoid toward the upper back
- Pause on any tight or tender spots for 2–3 seconds and breathe deeply
- Continue rolling for the desired duration, then switch to the other shoulder
Muscle Activation
Primary
Rear shoulders
Secondary
Trapezius
About the Foam Roll Posterior Shoulder (Lying on Floor)
The Foam Roll Posterior Shoulder (Lying on Floor) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
Archer Pull-up
Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest
Arm Circles
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapeziusMiddle back
Arm circles stretch
Bodyweight · Easy
Rear shouldersFront shouldersSide shouldersUpper chestMiddle chestTrapezius
Arm Up Rotator Stretch
Bodyweight · Easy
Rear shouldersSide shouldersFront shoulders
