Foam Rolling and Massage
Mobility Exercises

Rolling for the Shoulder

Shoulder Rolling Sequence

All of these areas affect the shoulder. Also good for the neck.

  1. Upper Back
  2. Posterior Shoulder (Lats, Armpit)
  3. Triceps
  4. Anterior Shoulder (Pecs, Chest)
  5. Biceps
  6. Hands and Forearms

Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).

Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.

  • 20-60 seconds per area
  • Slower = deeper
  • Hold and breathe on tender areas
  • Repeat 3-5 days a week for best results
  • Advanced: Hold on an area and perform 5 joint movements

Tips for Measuring Progress

  1. Begin by assessing the range of motion of the target joint or muscle. Does it appear limited, feel tight, or hurt?
  2. Complete the sequence.
  3. Re-assess. Some people will see major improvements, and some will only see minor improvements, but any improvement is a good sign to keep doing this.
  4. Repeat the sequence 3-5 days a week for as long as needed to get the desired result. No matter what, this kind of maintenance on the body will be beneficial; self-treatment is good preventive care.
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