Brachialis-SMR

What it is

This exercise uses a foam roller for self-myofascial release (SMR) of the upper arm. You will target the biceps muscle and surrounding tissues to help improve flexibility and reduce tension. Perform this movement on each arm to promote recovery.

Technique tips

• Position the foam roller against the outside of your upper arm.
• Control the pressure by adjusting your hip elevation.
• Breathe deeply to encourage muscle relaxation.
• Hold sustained pressure for 10 to 30 seconds.
• Find a tender area and maintain static pressure.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.