Foam Roller Exercises – Mark’s Shoulder Protocol for the Foam Roller
Foam roller exercises for the shoulder are rare: few and far in between.
I guess that’s because most instructional posters and videos showcase lower body stuff only: don’t ask me why. It’s one of them mysterious secrets rolled up in an enigma inside a riddle…
Nearly a conundrum, even.
Because it’s not exactly rocket-science how to foam roll your shoulder, but nobody really does it. Yet it’s very important.So I just upped this short video on my foam rolling shoulder protocol and I thought I’d post it here along with a few lines.
I shot that video mainly for my good friend and colleague Sõl Perry, from over in Kentucky. He’s got a sore shoulder, and until I can fix that for him, this shoulder protocol will be the next best thing.
I created this baby when I had a sore shoulder myself, and it’s really much more effective than you might think.
It will help keep your shoulder smooth and strong, and in case you screw it up it will definitely help to fix it, like ASAP!
I just recap the video real quick here for you:
You foam roll for about 15 passes at least, close by the origin of the muscle, then by the insertion and on the muscle belly (the top, the bottom and the middle).
If there’s a knot, like, a real hard and tender area, I like to literally “put the pressure on” whilst relaxing the structure. Just push on the knot without moving for some 20 seconds, then usually you’ll feel a kind of freaky flickering going on: a “spasm”, rhymes with….I’m not gonna say.
Then the muscle will start to relax, just like you, after that thing that rhymes with spasm. OK. Back to business.
Then commence the rolling. Here are the structures I do, in order of progression:
- Spinal Erectors (Yeah Yeah, I KNOW, right? It’s not part of the shoulder, so what: it’s a good place to start.)
- Shoulder blade (external rotators)
- Infraspinatus (again one of the external rotators, you catch it from a different angle)
- Biceps Tendon/Anterior Delts
- Axilla (armpit)
Foam rolling is a very effective form of DIY myofascial release, and I recommend it to all athletes that I work with.
The foam roller can be your best friend when you’re an athlete, keeping you smooth, healthy, and performing well.
Foam rollers come in all shapes and sizes, I usually prefer the ones made from denser material: they’re both more effective and also they last. The worst ones are the white styrofoam ones, they tend to fall apart from the word get-go.