Best Foam Roller Exercises For Shoulder and Neck


Foam rolling is a self-myofascial release technique that has become increasingly popular in recent years due to its numerous benefits.

When it comes to shoulder health, foam rolling can be an effective tool for improving mobility and reducing the risk of injury.

In this blog, we’ll cover the following topic:

  • What is foam rolling?
  • How does foam rolling work
  • Why shoulder foam rolling is needed
  • Benefits of shoulder foam rolling
  • Best shoulder foam roller exercises
  • How to foam roll your shoulder

What is foam rolling and how does it work?

Foam rolling is a self-myofascial release technique that involves using a foam roller to apply pressure to specific areas of the body.

The pressure helps to release tension in the muscles and fascia, which can improve mobility and reduce pain. When you roll over a tight or sore area, you may feel discomfort or even pain, but this is a sign that the technique is working.

Over time, foam rolling can help to improve your range of motion and reduce muscle soreness.

Roller move helps release tension and relieve pain by realigning and massaging the shoulder blades, aligning the neck, and opening up the upper body.

What Causes Shoulder Muscles Pain And Soreness?

People who spend a lot of time sitting, such as office or remote workers, often report sore shoulder muscles. In addition to this, poor posture, prolonged periods of sitting or standing, workouts, sleep position, and inadequate mattress support can all contribute to the problem.

Tension in the lats or deltoids, can cause upper body muscle soreness. Muscle tightness can easily lead to soreness if left unaddressed.

Therefore, it’s crucial to alleviate any shoulder tension or tightness to prevent further discomfort, even if you haven’t yet experienced soreness.

Soreness in the shoulder muscles may also be caused by several other factors, including

  1. Poor posture
  2. Overuse or repetitive strain injuries
  3. Muscle tension and knots
  4. Lifting heavy objects or improper lifting technique
  5. Inactivity or prolonged sitting
  6. Muscular imbalances or weaknesses
  7. Medical conditions such as arthritis, frozen shoulder, tendinitis, bursitis.

Why Shoulder Foam Rolling Is Needed

Most of us have tension in our upper back, neck, and shoulders due to constant hunching over a computer at work, looking at our phones, and from sitting and driving.

This constant slumping can create stiffness and tightness over time, not to mention postural imbalances.

Foam rolling helps get rid of adhesions in the fascia of shoulder and upper back muscles, leading to increased flexibility, mobility, and blood flow. This can lead to increased flexibility and mobility, reduced pain, and improved physical performance.

Benefits of Foam Rolling Shoulders

Understanding the benefits of foam rolling may be a deciding factor that encourages you to fully embrace your foam roller for the helpful mobility tool it is once and for all.

Here are the primary benefits of foam rolling.

  • Shoulder foam rolling can be beneficial for easing sore muscles and reducing inflammation. Foam rollers help reduce soreness after an exercise session to promote the recovery process.
  • Myofascial release can break up the developed scar tissue and trigger points, allowing these muscles to stretch further and develop back to normal, increasing their range of motion.
  • Foam rolling breaks up the built-up scar tissue in the muscles, and at the same time increases blood into your muscle, providing your muscles with more nutrients and more oxygen. This boosts up the recovery process.
  • Foam rolling will stretch and lengthen your muscles and helps to restore full range of motion and allows your muscles to load and perform better during sport and exercise, which, in turn, will prevent injury.
  • Many people find foam rolling to be relaxing. Breaking uptightness in your muscles may help you feel less tense and calmer.
  • It has many benefits, like it been shown to help increase joint mobility and range of motion. It helps release tension and relieve pain by realigning and massaging the shoulder blades. Likewise, it also helps to aligning the neck, and opening up the upper body, which improves posture.

Best Foam Roller Exercises For Shoulder

There are several techniques for foam rolling the shoulders, each targeting different areas of the shoulder muscles.

To relieve pain and tightness in your shoulder, do these exercises 3–4 times per week, even if your symptoms improve.

1. Side Shoulder Foam Roll

The side shoulder (lateral deltoid) foam roll is a form of self-myofascial release that targets the muscles on the side of your shoulder, such as the deltoids.

Benefits Of Foam Rolling Side Delt

  • Relieves tension and tightness in the side shoulder muscles
  • Reduces pain and soreness in the shoulders
  • Improves shoulder mobility and range of motion
Side Shoulder foam roller

How To Do

  1. Lay on your side with both knees bent. Place the roller under the shoulder.
  2. Place your other hand on the ground in front of you to support
  3. Slowly roll the foam roller up and down the side of your shoulder, focusing on any tight or sore spots
  4. If you find a particularly tender area, hold the foam roller in place for 20–30 seconds to allow for deeper pressure
  5. Repeat on the other side

Tips

  • Start with a softer foam roller if you are new to foam rolling or have particularly sensitive shoulders
  • Avoid rolling directly on your shoulder joint
  • Control the amount of pressure you apply to the foam roller
  • Breathe deeply and relax into the stretch to maximize its benefits

2. Front Shoulder Roll

The front shoulder roll, also known as the anterior deltoid roll, targets the front side of shoulder muscles and helps to release tension and improve mobility in the shoulder joint.

According to a published study, foam rolling has been found to enhance shoulder flexibility and alleviate muscle soreness.

Benefits Of Foam Rolling Front Shoulder

  • Reducing muscle tension and soreness in the front delt and chest.
  • Improving posture by releasing tight muscles that may be causing rounded shoulders
  • Enhancing performance in exercises that involve shoulder movement, such as bench press, overhead press, and push-ups
Front Shoulder Roll

How To Do

  1. Place the foam roller under the upper chest where it meets the shoulder while using the other arm for support.
  2. Find a comfortable position for your lower body, and push the roller a few centimeters forward and backward with your upper body.
  3. Stopping and holding on any tight spots for 20-30 seconds.
  4. Repeat on the other side.

Tips

  • Start with a softer foam roller if you’re new to foam rolling or have sensitive shoulders.
  • Avoid rolling directly over the bone and focus on the muscle tissue.

3. Front Shoulder Hold And Stretch

Front shoulder hold and stretch requires applying pressure with a foam roller while holding a stretch in the front shoulder muscles.

Benefits Of Front Shoulder Hold And Stretch

  • Improve shoulder mobility,
  • Reduce muscle tightness and soreness
Front Shoulder Hold and Stretch

How To Do

  1. Place the foam roller under the upper chest where it meets the shoulder while using the other arm for support.
  2. Keeping the roller fixed, pulling the arm in a downward motion.
  3. Push the arm forwards as you were going to straighten it.
  4. When you find a tender spot, hold the stretch for 10–30 seconds while taking deep breaths.
  5. Release and move on to the next tender spot.

Tips

  • It is important to keep the roller stable.
  • Gradually increase the intensity and duration of the exercise over time.

4. Foam Roll Neck

Neck pain is a common issue in adults, caused by various factors such as poor posture, overuse, and sleeping wrong. Studies suggest that 14-71% of adults experience neck pain at some point in their lives.

It can lead to discomfort and inconvenience, and even cause back pain, shoulder and arm pain, and headaches.

Using a foam roller can be a simple solution to relieve neck pain and prevent chronic pain.

Benefits Of Foam Rolling Neck

  • Reducing neck pain and stiffness
  • Improving range of motion in the neck
  • Promoting better posture
  • Reducing headaches
  • Reducing stress and tension
Neck Roller Exercise

How To Do

  1. Lay on your back on a yoga mat or soft workout surface with a foam roller placed length ways under your neck.
  2. Keep your feet flat on the ground and your knees pointing upwards.
  3. Slowly turn your head to the right, holding where you feel a tightness.
  4. Exhale and turn your head to the left. Repeat for 10–30 seconds.
  5. Repeat the side-to-side rotation to relieve neck tension.

Tips

  • Be gentle and start with less pressure
  • Do not roll back and forth, only rotate side to side.
Related: Foam Roller: Best Exercises, Benefits, Tips, And How To.

5. Lats Foam Roll

Foam rolling the lats applies pressure to the lats muscles, which are located on the sides of the upper back.

The exercise is beneficial as it targets a challenging area to stretch. The roller acts like a deep tissue massage by kneading and pressing the lats, releasing small knots and tight spots.

Benefits Of Foam Rolling Lats

  • It is very beneficial for weightlifters and athletes, as it can help relieve sore muscles and prevent injury.
  • Reduces muscle tension and soreness in the lats
  • Improves flexibility and range of motion in the shoulders and upper back
Lats Foam Roll

How To Do

  1. Lay on your side and extend the bottom leg. Bend your top knee and keep your foot firmly pressed to the floor.
  2.  Place the roller under the armpit and extend the bottom arm.
  3. Length the arm with the palm facing upwards.
  4. Then use your legs to slowly shift your body 10–15 cm upwards and downwards
  5. Repeat on the other side

Tips

  • Be careful not to roll too close to the shoulder joint, as this can cause discomfort or injury.
  • Use your free hand to support your body weight and control the pressure applied by the foam roller.
  • Pause for 5–6 seconds on tender spots and take slow, deep breaths to relax.
Read More: Foam Roller Exercises For Back To Improve Pain & Flexibility

6. Chest Opener Foam Roll

The chest opener foam roll is an exercise that uses a foam roller to stretch and open up the chest muscles, which can become tight and restrictive due to poor posture or too much sitting.

Chest opener Improves posture by preventing rounded shoulders and hunching that come with long hours of sitting or computer work.

Chest Opener Foam Roll

Benefits Of Chest Opener Foam Roll

  • Helps to reduce shoulder pain and tightness by opening up the chest muscles and reducing tension in the shoulders.
  • Increases shoulder mobility and flexibility by stretching the anterior deltoids, pec major, and pec minor muscles.

How To Do

  1. Place the foam roller horizontally on the ground and sit in front of it with your knees bent and feet flat on the ground.
  2. Lie back on the foam roller so that it is positioned across your upper back and shoulder blades.
  3. Spread your arms wide and out to the sides, with your palms facing upward.
  4. Take deep breaths and relax into the stretch, holding for 30–60 seconds before rolling off the foam roller.

Tips

  • Be sure to keep your head and neck supported throughout the stretch.
  • If the stretch is too intense, try using a smaller foam roller.
  • Focus on breathing deeply and relaxing into the stretch.

7. Rotator Cuff Foam Roll

  • Foam roller rotator cuff exercise is a self-myofascial release technique designed to relieve tension and improve mobility in the rotator cuff muscles.
  • The rotator cuff is a group of muscles and tendons that surround the shoulder joint and help to stabilize and move the shoulder.

Benefits of Foam Rolling Rotator Cuff

  • Improve shoulder mobility, reduce pain and tension in the rotator cuff muscles, and prevent injury.
  • Improve posture and range of motion in the shoulder joint, making it a useful exercise for athletes and individuals who perform overhead activities.
Rotator Cuff Foam Roll

How to Do

  1. Place the foam roller under your armpit.
  2. Lie on your right side and raise your right arm above your head.
  3. Once you’re comfortable and stable, begin rotating your body from your side to your back repeatedly.
  4. Repeat on the other side.

Tips

  • Avoid rolling directly on the shoulder joint to prevent injury.

8. Scapular Squeeze on Foam Roller

The scapula is the flat bone that sits on the upper back and connects the shoulder blades to the collarbone.

Scapular squeeze on foam roller exercise is a stretching and strengthening exercise that targets the muscles in the upper back and shoulders.

Scapular Squeeze on Foam Roller

Benefits of Scapular Squeeze on Foam Roller

  • Improves posture, reduces pain and tension in the upper back and shoulders, and prevents injuries.
  • Also, it can help improve shoulder mobility and range of motion.

How to Do

  1. Lie with your back on the foam roller and your knees bent.
  2. Raise both arms in the air so that your hands are directly over your shoulders, palms facing each other.
  3. Place the foam roller horizontally between your shoulder blades
  4. Gently squeeze both shoulder blades together around the roller.
  5. Then, gently reach both hands a little towards the ceiling, using shoulder blade muscles only.
  6. Repeat this movement 10 times.
  7. Next, repeat the exercise 5–10 times with each arm on its own.

Tips

  • Keep elbows straight,
  • Keep your tummy tight throughout.
  • Keep breathing normally throughout the roller reach and squeeze exercise.
Read More: How To Do Scapula Push Ups And Its Other Variations

9. Foam Roller Wall Slide

Serratus wall slides is a strengthening and stability exercise for the shoulder protractors and up rotators.

By performing this exercise regularly, you can improve your shoulder strength and stability, which can help reduce pain and discomfort in the upper back and shoulders

The beginner can try scapular wall slides for strengthening the upper back muscles and improving scapular strength and mobility.

Foam Roller Wall Slide

Benefits of Foam Roller Wall Slide

How to Do

  1. Stand facing a wall with a foam roller placed between your forearms at just below shoulder height.
  2. Push your elbows into the foam roller while pushing your shoulder blades forwards.
  3. Keep this pressure as you roll the foam roller upwards and back downwards to the starting position.

10. Shoulder Stretch on Foam Roller

This is a latissimus dorsi stretch and thoracic extension mobility exercise that uses a foam roller. 

Shoulder Stretch on Foam Roller

Benefits of Foam Roller Shoulder Stretch

  • Relieves tension and tightness in the shoulders
  • Strengthen Latissimus Dorsi and Thoracic Spine

How To Do

  • Sit back on your calves and place your hands on the foam roller.
  • Keep the base of your palms on the roller and extend your arms overhead, with your hands positioned wider than shoulder-width apart.
  • Hold the stretch for 5 seconds, then alternate by pressing your hands downwards into the foam roller for 5 seconds before returning to the starting position.
  • Repeat the sequence as desired.
Know More: Foam Roller Exercises For Leg Including Hips & Glutes

FAQs

Is foam rolling good for shoulder pain?

Yes, foam rolling can be a good way to reduce shoulder pain and stiffness by releasing tension in the muscles and fascia around the shoulder joint.

Can foam rolling be harmful to the shoulders?

If done incorrectly, foam rolling can cause further injury or aggravate existing conditions.

It is important to use proper form, start with light pressure, and avoid rolling directly on bones, joints, or areas of pain or discomfort.

How often should I foam roll my shoulders?

It is recommended to foam roll for 5–10 minutes per day, 3–5 times per week. However, the frequency and duration of foam rolling should be adjusted to your need.

Shoulder foam roller stretches

Here are some shoulders foam roller stretches that you can try:

  • Foam roller rotator cuff stretch
  • Scapular squeeze on foam roller
  • Foam roller chest stretch

Tips For Shoulder Foam Rolling

  • It’s important not to roll over an area for too long, or you might experience bruising.
  • Try to identify your trigger point, and maintain constant pressure over the area for at least 10–30 seconds while slowly breathing, any discomfort or tenderness will gradually ease.
  • It’s always best to start light with a manageable amount of pressure and then slowly increase it as your body relaxes.
  • Slowly and specifically roll each targeted muscle for 1–2 minutes, but along with rest between sets.
  • Try to relax while foam rolling. This will reduce the possibility of cramps.
  • Avoid rolling over your joints — knees, elbows, and ankles.
  • Rolling out can do more harm than good when rolling over the wrong areas, such as rolling directly over a joint or bone.
  • If an area is simply too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area to gradually loosen the entire area.
  • After foam rolling, perform some gentle static stretches to promote further flexibility.

Takeaways

Foam roller exercises are a great way to start getting rid of shoulder and neck aches and pains. It can be beneficial for easing sore muscles and reducing inflammation.

The foam roller exercises for shoulders help increase joint mobility and range of motion.

If you have any pre-existing shoulder conditions or injuries, consult with a healthcare professional before performing foam roller exercises.

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