These exercises will help you manage the tightness in the muscles on the underside of the arm closest to your armpit, your back and front chest muscles. Working on these areas can also help improve your posture and alignment in sitting and standing when focussed on regularly. 

1. Subscapularis

Lie on the floor on your side Position the foam roller perpendicular to you (see pic)

Bend your hips and knees to 90 degrees

Keeping your arm straight and raised overhead aiming to have your upper arm in contact with your ear, push through your legs and roll forward and backwards over the roller

Roll back slightly to make contact with the back of your upper arm and continue to roll forward and backwards

Complete 10-20 rolls to each arm

2. Pectorals

Lie on your stomach

Position the foam roller parallel to your body

Position your left arm out to the side at 90-degree angle and over the foam roller

Where possible aim to turn your palm up to the ceiling

Keep your left leg straight

Bend your right leg out the side so that the inside of your right knee and ankle are touching the floor

Bend your right arm into a push-up position and keep your right elbow up to the ceiling

Using your right arm and leg, roll your left inner aspect of your upper arm and chest over the roller

Keeping your head to the right helps to increase the stretch for you

Complete 10-20 rolls to each arm

3. Back Rolling

Sit up with your feet on the floor and the foam roller positioned behind your lower back

Lean back with your arms folded across your chest

Tuck your chin on your chest and feel the lengthening through your back neck muscles

Using your legs rolls yourself forward and back over the roller

As you do this you will feel your mid to lower back area being massaged by the foam roller

Do this for 30 to 60 seconds

Sit up and relax