Foam Roller Exercises for your Shoulder & Rotator Cuff
Shoulder muscles and your rotator cuff in particular are notorious for being underdeveloped – I’m looking at you guys benching 250. “Rotator cuff” is searched almost 100,000 a month and the majority of these searches are for rehab or injury symptoms related to strained or injured rotator cuffs.
What is the rotator cuff and why is it important?
The rotator cuff is a group of muscles that help to stabilize the shoulder. If you’re looking to improve the functionality and strength of the rotator cuff foam rolling is a good starting point. Similar to your hips, I recommend you use a rumbleroller (I know, I know the video is a standard EPE roller – hypocritical right? Not exactly I use a rumbleroller at the gym and I don’t want to tot my laptop to the gym). If you don’t have access to a rumbleroller not to worry a standard foam roller will be effective.
- Before lying down setup your roller so it rests directly behind your right shoulder (not IN your armpit!)
- The beauty of smaller areas such as the hips and the shoulders is you don’t need a ton of pressure.
- Extend your right arm at a 30 degree angle above your head
- Bend your left knee so you have a way to push off.
- Gently roll back and forth over the rotator cuff area, if you find a tight spot pause and allow the sting to dissipate.
- If you’re finding that you aren’t hitting the spot try raising both your right and left arm over your head and gently rolling towards your right side.