Using a foam roller to improve shoulder flexibility and relieve pain is both easy and highly effective. Below are some simple exercises that can assist in achieving healthier more relaxed shoulder joints.
- Shoulder protraction
With your foam roller firmly on the ground, lie lengthways with your face up, so the mat supports the full length of your back underneath you.
- Find your balance on your foam roller
- Hands together, reach up the ceiling for the protraction
- Reach as far as possible without feeling any pain
- Lower your arms for the retraction
- Knee twist
The best way of activating and relieving pain in the shoulders is by focusing on a movement that the shoulder does not normally do. This exercise does exactly that. By moving your knees in this way you can relax your shoulder muscles and give yourself a massage at the same time.
- Place the foam roller beneath your waist and with your legs at a right angle, grip the sides of the roller with both hands
- Move your knees from the middle position over to the right side
- Bring your knees back to the central position
- Repeat in the other direction
- Remember to keep your knees together throughout
- Thoracic extension
Tackling your Thoracic Spine in this way increases upper-body mobility and relaxes the shoulder blades and relieves pain in the process. This exercise is an easy one to include at the beginning or end of any routine, best results will become visible over the long term.
- Place the foam roller just above the middle of your back
- Place your hands behind your head and gently reach back as if doing a sit-up.
- Control your movement backward – only go as far as feels comfortable.
If you feel any pain as a result of these exercises contact your health professional immediately.
Using physiotherapy to your advantage
Sometimes seeing is understanding, so for a more in-depth demonstration on how to best master these exercises click here. Physiotherapy exercises for shoulder injury can greatly reduce both acute and chronic pain in your shoulder joints, and increase your mobility and flexibility.
Knowing where to turn for a professional opinion is also crucial especially if you notice an acute injury worsening or becoming permanent. Consulting a qualified physiotherapist for shoulder pain can start the conversation about how to improve your shoulder joint health and your overall well being.
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