A Step-by-Step Guide to Releasing Shoulder, Arm & Back Tension

Foam rolling isn’t just for legs—it’s a powerful tool for releasing tension and improving mobility in the upper body, especially around the shoulders, arms, and upper back. Whether you’re feeling stiff from lifting, desk work, or daily stress, these targeted techniques help restore healthy movement patterns and ease discomfort.

All you need is a foam roller and a few minutes of focused attention.

1. Pec Groove Release

Target: Front of the shoulder and chest

Lie face down with a foam roller positioned where your arm meets your chest—right in the groove between your shoulder and torso.
Bend your arm to 90°, and gently drop your chest to create pressure.
Lift slightly, then drop again with control, focusing on that groove.
Perform 10 slow reps, keeping the motion smooth and steady.

2. Bicep Roll

Target: Biceps and front of the upper arm

Lie face down with the foam roller under your bicep, just above the elbow.
Keep your arm straight and slowly roll from just above the elbow toward the shoulder joint.
Move directly along the length of the bicep.
Keep pressure steady and roll with control for 8–10 passes.

3. Tricep Release

Target: Back of the upper arm

Position the foam roller under your tricep, just above the elbow.
Cross your arm across your body, palm facing up, and use your opposite hand for support.
Slowly roll from above the elbow to the back of the shoulder.
Keep the motion smooth, even, and controlled for several passes.

4. Lat Scan and Release

Target: Side of the back and shoulder

Lie on your side with the roller under your armpit, between your ribs and upper arm.
Extend your bottom arm overhead, palm down.
Slowly roll along the lat, scanning for tight or tender spots.
When you find one, pause and take five deep breaths.
Then gently roll forward and backward over that spot for five passes.
Repeat as you work through the entire lat area.

Why It Matters

These foam rolling techniques don’t just relieve soreness—they help reset your posture, improve joint mobility, and reduce the risk of injury. Use them as part of your warm-up, recovery, or evening routine.

Want guidance on how to use foam rolling and movement therapy to support your daily life?
Visit Movement ReDefined to learn how personalized strategies can help you move better, feel stronger, and live pain-free.