Rotator Cuff Exercises – Rubber Arm Series #5 – How To Unlock Your Shoulder With a Foam Roll

How To Unlock Your Shoulder With a Foam Roll

When I first started to lift heavy, I noticed some quick changes. My body got stronger really fast. But it would also get tight and sore in strange places.

Most soreness is good, because it means your body is changing. But it screws up how think about your muscles.

Sometimes, as a skill athlete, you may think you need to rest and lay off your arm. For fear of soreness being a sign bad damage.

But check this out, you can press out soreness. This is a quick way to loosen tight muscles and recover way faster.

My First Time To Discover a Foam Roll

When I first found a foam roll, my division 1 strength coach walked me through a step-by-step routine to loosen my lat.

This lat loosening exercise helped decrease tension throughout my entire throwing shoulder.

Which increased my recovery time.

I fell in love. Every chance I could, I would do that exact foam roller routine.

Here is a couple moves to help you, loosen your shoulder and start a faster recovery process.

Try them today.

Lat Extension With Foam Roller

Instructions: Sit on your knees and place your arms on the foam roller. Roll out until your back is straight. Stretch your arms to their complete length. Apply pressure on the foam roller.

Focus: You should focus on keeping pressure on your arms on the floor with the help of your knees.

Feeling: You should feel pressure building in your lat muscles and the shoulder muscles behind your back.

Key points: You can roll the foam roller front and back using your hands. While applying the pressure on the foam roller with your hands, stretch your body backwards and forwards.

Time or Reps: Take 10 to 15 seconds during one rep. Complete 3 reps.

Difficulty level: 2 of 5

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Foam Roll Over Lat Massage – Right Arm

Instructions: Lay on your side and place the foam under your arm pit on the lat muscle. Stretch your arm and lift your body over the foam with your other hand on the floor in front of your chest. Use your hand to lean on the ground and support your upper body. Using your legs, slowly move forwards and backwards. This will allow a smoother massage for your lat.

Focus: Your focus should be on placing your body at a right angle and maintaining the pressure on the foam roller with your upper body.

Feeling: You should feel pressure on your lat muscle behind your shoulder. This will loosen the lat area.

Key points: Your arms and legs will help you to support your body pressure onto the roller.

Time or Reps: Continue this workout for 10-15 seconds and resume your position. Complete 2 to 3 reps.

Difficulty level: 3 of 5

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 Foam Roll Over Lat Massage – Left Arm

Instructions: Lay on your side place the foam roller under your left armpit. Stretch your arm and lift your body over the foam with your other hand in front of your chest. Use your hand to lean on the ground and support your upper body. Using your legs, slowly move forwards and backwards. This will allow a smoother massage to your upper lat.

Focus: Your focus should be on placing your body at a right angle and maintaining the pressure on the foam with your upper body.

Feeling: You should feel pressure on your lat muscle behind your shoulder. This will loosen the lat area.

Key points: Your arms and legs will help you to support your body pressure.

Time or Reps: Continue rolling for 10-15 seconds. Complete 2 to 3 reps.

Difficulty level: 3 of 5

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 Foam Rolls – Better Than Personal Massage

Save your money on getting a rub down. A massage feels great, but you don’t need it every time you train. A foam roll is a cheap version of a massage. Plus you can use it anytime.

Not to mention you can foam roll on your legs and back. Having the same loosing effect.

Here are some of my favorite foam rolls.

Black Foam Roller High Density Foam Roller, 6 x 36

Description: This high density black foam roller is simple and effective. It is hard and tough on your muscles. As an athlete, you want this kind of high density massage for your body.

Click here to get your own

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 Trigger Point Performance The Grid Revolutionary Foam Roller

 

Description: This type of foam roller has a hard pvc pipe in the center. Along with small notches in the foam. You can pinpoint different areas of your body. I personally use this all the time. I still do, after my baseball career. And I love it.

Click here to get your own

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Get Started Today -Every Day Is Important 

I hope you get your own foam roller and start working out your sore muscles.

Are you not sore? Than you probably can train harder.

Thanks for reading this post. I cant wait to hear about your shoulder feeling amazing.

Comment below with your favorite foam roll moves!

I wish you the best,

Zach

PS: Want a free ebook for your rotator cuff health? Grab your free copy of the ebook – “18  Rotator Cuff Exercises For Every Day Shoulder Health” its free – > click here

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Tags: baseball, health, Pitchers, Pitches, Pitching, Rotator Cuff, Rotator cuff exercises, rubber arm series, Secrets, shoulder exercises, shoulder workouts, throw faster