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How do you use a foam roller for shoulder blade pain?

How do you use a foam roller for shoulder blade pain?


  1. Lie on your side with the foam roller underneath your right shoulder. Your lower body can be resting on the ground comfortably with your left arm out in front to guide movement.
  2. Roll slowly up and down over your deltoid muscle.
  3. Repeat for 30 seconds.
  4. Switch sides and repeat on your left shoulder.

Should you stretch or foam roll first?

Use your foam roller right after your workout — before stretching. Be sure to foam roll the muscle groups you used during your workout, as well as the ones above and below these muscle groups.

What’s the best way to exercise your shoulder blades?

Shoulder Blades Forwards Against Wall. Begin this exercise standing with your back and neck straight and your hands against the wall as shown (figure 3). Your shoulder blades should be squeezed together fully in this position, your elbows straight and you should be leaning into the wall slightly.

How to relieve shoulder tension with foam rollers?

5 Foam Roller Exercises To Relieve Shoulder Tension. Slowly slide your forearms up above your head and then slide them back down. Keep your shoulder blades stabilized and the front of your rib cage closed. Focus using the roller to massage the muscles located between your shoulder blades. Repeat 5 times.

How do you do a scapular stability exercise?

Keeping your back and neck straight, slowly bring your shoulder blades forward allowing your arms to lengthen. Hold for 2 seconds and then slowly return to the starting position. Repeat 10 times provided the exercise is pain free. To gain access to members only content including – Basic Scapular Stability Exercises, Become a Member.

How can I improve my rotator cuff flexibility?

This exercise can also be performed with your hands behind your head or your arms across your chest. This foam roller exercise is designed to improve rotator cuff flexibility (muscles of the shoulder blade). Place the foam roller under your shoulder blade (rotator cuff) as demonstrated (figure 5).