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)
- Lats
- Infraspinatus (again one of the external rotators, you catch it from a different angle)
- Triceps
- Biceps
- Biceps Tendon/Anterior Delts
- Pecs
- 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.
Good Luck,
Mark
P.S.
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.
12 Comments
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Gotta get into foam rolling! Seems very useful…
Heya Elias, yebbs you bet!
It’s MUCH more affective than most would ever believe…
Awesome video Mark.
Thanks for this, I need it!
Getting better, but I know this will help me push past this.
Those lil details you throw in make ALL the difference…
And the video itself is a HUGE help.
Cheers to this going viral!
I am sure there are many that would benefit from you being kind enough to share.
But truly, I appreciate it my friend.
I feel special knowing you made this with me in mind…
Saving for that ticket brother!!!
Even if I am healed up by the time I make it, imma still coming!
Your Brother,
Sõl
https://www.facebook.com/leanfitandstrong
Yeah man, definitely! You just gotta see the Top of the World here, and I’m looking forward to welcoming you as my guest of honor!
Mark
P.S.
Yeah I’d not be too surprised if this alone will fix your shoulder up for good! It’s that effective…
Thanks for the vid, Mark!
Yavor- Relative Strength Advantage recently posted..Walking for Weight Loss – Effective or a Waste of Time?
More than welcome Yavor, and thanks for the comment!
Good stuff again!
There isn’t much info on how to properly do foam rolling on shoulders and I know it is much needed.
You’re doing a great service with your foam rolling series, Mark.
-Sam
Hey thank you so much, Sam!
Yeah it’s funny but I’ve never seen anything out there at all, and yet there’s SO MANY who have shoulder probs?
Incredible.
Hey always good to hear from you Bro.
Mark
Thanks for the great video Mark. My shoulders been killing me for months and now that the pain is finally going away my other one hurts again from shoveling. Great work.
Darren – Transformation Cheat Sheet recently posted..Transform Your Mind, Body and Bank Account
Hey thanks Darren! Yeah applied consistently (literally daily, sometimes twice/day), this can do absolute wonders for you.
In case it’s not quite enough, a really good A.R.T. provider will make your shoulders new: http://www.activerelease.com/
thank you so much Mark, this has really been helping my recovery.
You’re a good brother!
Just wanted to drop a quick update.
When I am better than ever, I will post a video showing me actually be able to OVH press again!
Sõl
Heehee, more than welcome Bro,and I sure am looking forward to that day!
Mark