Foam rolling your shoulders and lats is amazing recovery trick you can develop using the Travel Roller.
You can achieve deep therapeutic massage and rehabilitate shoulder injuries with the precise massage into the muscles.
How to Roll your lats for better shoulder mobility and pain relief: Lie on your side and position the Travel Roller under your armpit. Start with putting the Travel Roller under your armpit or your latissimus (lats), and work it in a rocking and rolling technique. Slowly use the compression and rocking side to side to working out the tight restrictions of the shoulder and lats while effecting the lateral fascial line.
Start by roll your shoulders and lats with your palm and body facing up, rolling your lats on the back side of the body and then transitioning to the deep armpit in the middle. Proceed with rolling your body forward to target the pectorals (pecs) muscles of the chest with your palm down and body facing down.
You can achieve deep therapeutic massage by holding for longer periods of time with gentle and precise movements to hit the painful knots and trigger point areas.
To foam roll the top of the deltoids (delts) position the Travel Roller on top of the shoulder (delt) with one arm tucked in front of your body. For more advanced anterior delt release position the arm behind the body to massage deep into the anterior delts. Rock your body forward and backward and side to side to hit all three compartments of the shoulders.
This is a great exercise for tennis, volleyball, and basketball players, or anyone rehabilitating from injury. You may benefit from this exercise if you work at a computer all day long and want to improve your posture.
Foam rolling your shoulders for rotator cuff pain Foam rolling your pecs for neck and shoulder pain
Here is a video where you can see these shoulder rolling techniques in action. You can position yourself under a yoga mat or carpet to make you feel more comfortable laying for long periods on your side.
If you feel numbness or tingling in your fingertips, please take a break or reposition the foam roller, to not impinge any nerves.
Remember to have fun and keep rolling!
For more advanced shoulder techniques try this wall rolling techniques with Dr. Emmons.