Shoulders on a roller

The focus here is to get the shoulders opening without any arching of the spine. The roller should be in line with the shoulders more or less.

Use a weight from 2-10kg with hands about shoulder width or narrower.

Chose between passively allowing the weight to drop behind you or actively squeezing it down to the floor.

Perform between 5 and 15 reps then hold for 10-30 seconds.