Reach, Roll and Lift Exercise


The Reach, Roll and Lift Exercise is a great way to stretch out your shoulders and upper back.

The Reach, Roll and Lift Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups.  Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.

The Reach, Roll and Lift Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.


This exercise requires a foam roller, also referred to as a foam roll.  Alternatively, you can use an exercise ball.

For more information on the foam roller and its benefits, see An Introduction to the Foam Roller – The Golfer’s Best Friend.


Figure 1.  Reach, Roll and Lift Exercise Video.



  • Start by sitting on your heels, leaning forwards with your arms straight and the backs of your hands on a foam roller.
  • Keeping your hips back and down, exhale as you press your chest towards the floor, rolling the foam roller forwards.
  • Hold for 2 seconds then relax, returning to the starting position.
  • Repeat for the desired number of repetitions.


You should feel a stretch in your shoulders and upper back.



You can also perform a similar movement using an exercise ball.


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