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: This should feel like nice shoulder and shoulder blade movement. Think about making smooth, big circles in both directions. You should feel your shoulder blade muscles controlling the movement.
COMPENSATION: Keep the rest of your body including your head and neck still as you perform this exercise.
FEEL: You should feel a stretch in your mid back.
COMPENSATION: Stay seated up straight, don’t slouch. Keep your arms extended.
FEEL: You should feel the muscles in your shoulder working, especially the back of the shoulder.
COMPENSATION: Do not let your elbow come away from your body. Do not shrug your shoulders and don’t use your neck muscles.
FEEL: You should feel the muscles in your shoulder working, top and side parts of your shoulder.
COMPENSATION: Do not shrug with your neck muscles, just use your shoulder muscles.