Same here :) Always tight after and crap during.

^^^ How is your arch when you bench? I know mine is holding me back big time.

Thanks for the ideas Kane & Pity.

u have a foam roller don't you? make sure you protract your shoulder blades and then roll up and down on your thoracic spine...and side to side.

then for extension: start with the roller right below your shoulder blades...feet on the ground, knees at 90. put your hands behind/on the side of your head to get your shoulder blades out of the way, and then try to touch your head to the ground. then roll a little bit...couple inches...and do it at that spot...working your way up towards your neck....but don't go as far as your neck :)

That sounds much better than what I was doing before. Before I was arching over a foam roller. I was touching my shoulders to the bench and my butt to the bench. I still haven't bought a foam roller, however I do use the one at the gym frequently.

Thanks Pity

and....

I like doing this for the extensions:


Here's the myofascial release pity was talking about:

ross...you should have just borrowed inside out when i offered it to you :)

I guess so. I have done all of the things in the videos that you guys posted, I just didn't do them regularly...until now. :)

They will definitely pay dividends. You can/should incorporate them into a dynamic mobility warmup.

A foam roller isn't a big expense anyway, I picked up a smaller forza roller for like $18. The big one like in the videos I posted are probably $30-40. The cheaper ones (not the forza brand) usually have 2 rolls of foam, 1 solid cylinder inside of a hollow one, and they tend to sepearate and fall apart. Forza's are more durable ime.