FEEL: You should feel moderate amounts of pressure in your mid back. If you feel a “pop”, that is totally normal and okay.
COMPENSATION: Do not put the foam roller on your lower back, just your upper back. Keep your core engaged and do not overly arch in your lower back.
FEEL: You should feel a stretch in your pecs and the front of your shoulder. You shouldn’t feel any numbness or tingling or pins and needles in your arm/hand, if you do back off.
COMPENSATION: Try to focus on just a pec stretch, do not lean too far forward or rotate your chest too far away. Don’t let your shoulder fall forward, keep your shoulder blade back.
FEEL: As your bring your arms and hands down and apart, you should feel a stretch across your chest and pecs.
COMPENSATION: Limit motion to your arms, do not arch your back when trying to reach or separate your arms.
FEEL: You should feel the back of the shoulders working with this exercise.
COMPENSATION: Avoid arching the back and shrugging the shoulders as you perform this exercise.
FEEL: You should feel the muscles on the outside and the back your shoulders working as well as your shoulder blade muscles. Think about squeezing a pencil between your shoulder blades as you perform this movement.
COMPENSATION: Do not shrug your shoulders, do not move your head/neck, do not lean backwards, do not flare your elbows. Try to isolate this exercise to shoulder and arm movement only.
FEEL: You should feel your shoulder blades and the back of your shoulder muscles working.
COMPENSATION: Do not excessively shrug, do not forget to squeeze your shoulder blades back
FEEL: You should feel the back of the shoulders working with this exercise.
COMPENSATION: Avoid arching the back and shrugging the shoulders as you perform this exercise.