Lie on your back on a foam roller with your head and tailbone completely on the roller. Keep your lower back flat against the roller (you should not be able to slide your hand between your lower back and the roller) and your feet flat on the ground. Start with your arms pointing straight up and your palms together. Keeping your palms facing each other, pull your elbows towards the ground and rotate externally about the elbow. Hold this position for approximately 30 seconds and return to the starting position. Keeping your palms facing each other, bring straight arms back past your head in an “I” position. Hold for 30 seconds and return to the starting position. Keeping your palms facing each other, bring straight arms back and out in a “Y” position. Hold for 30 seconds and return to the starting position. Cycle through these stretches two to three times.
