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Foam Rolling (Upper Body Series)
Here are routines you can do with a foam roller for upper body. If you are dealing with shoulder pain, poor range of motion, headaches, poor posture, and tension give this a try!
Five minutes of Foam Rolling everyday can make a huge change in your body. Make it a priority.
General Guidelines to keep in mind when foam rolling:
1. Hold each position 1-2 minutes each side (when applicable).
2. If pain is restored, stop rolling and REST on the painful areas for 30-45 seconds.
3. Maintain proper Draw-In position, which provides stability to the back and hips during rolling.
4. Can perform foam rolling 1 to 2 x daily.
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Mid Back (Rhomboids): Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. While maintaining abdominal draw-In position, raise hips until unsupported. Also stabilize the head in “neutral.” Roll mid-back area on the foam.
Lats & Rotator Cuffs: Position yourself side lying with arm out stretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissimus dorsi muscle. Movement during the technique in minimal.
Chest & Front of Shoulder:
Lie facedown on the floor and place the foam roller under the front of the shoulder. The roller should align vertically with your torso. Allow your weight to surrender into the roller as you move right and left to massage the entire front of the shoulder and chest; you might even go down the bicep for an extra release. Keep rolling for up to 60 seconds.
