Self myofascial release technique, also known as SMRT, is done using a foam roller and can improve flexibility, function, performance and reduce injuries, according to the website Perform Better. While using the foam roller for shoulder exercises you will also work the surrounding muscle groups to release the entire upper body. Hold each position for one to two minutes on each side. If you feel pain rest for 30 to 45 seconds and try the exercises again.
Upper Back Exercise
This exercise will target the shoulders and work along the upper back, which will improve extension in the thoracic spine. Begin by crossing your arms over your chest with hands to the opposite shoulders. Ideally this will clear the shoulder blades across the thoracic wall. The website Sports Injury Info explains that while contracting the abdominals, raise your hips until they are unsupported. Be sure to keep your head in a neutral position. Then roll the mid-back area on the foam.
Rotator Cuff Release
The rotator cuffs surround the shoulder blades and can often be tight. PhysioAdvisor.com explains that this foam roller exercise is designed to improve rotator cuff flexibility. Start by placing the foam roller under your shoulder blade along where the rotator cuff lies. Then using your legs, slowly move your body forward and backward, allowing the roller to massage the shoulder blade region and back of the shoulder. Concentrate on breathing normally and keeping your muscles relaxed.
Thoracic Extension
To open up the thoracic area--from neck to diaphragm--place the foam roller lengthwise along the floor or an exercise mat. Lie down on the roller so your head is supported by one end of the roller and the other end of the roller is under your tailbone. Your feet can be flat on the floor, with your knees bent, or stretched out if front of you. Hold for 15-90 seconds. This exercise can be easily be made to produce a deeper thoracic-area opening effect by placing the roller under your upper back facing in a vertical position. Begin with your arms across your chest, breathing normally, keeping your back and neck relaxed and hanging off the roller. If you are unable to do this comfortably, place a pillow under your neck. Move the roller up or down a few centimeters and repeat along the length of your upper back to feel the release in your shoulders.
Latissimus Dorsi and Inner Shoulder
Perfrom Better recommends taking this stretch slowly to avoid pain. Begin by positioning yourself on your side. You will be lying with one arm outstretched and the foam roller placed in the axillary area, or under the armpit. Point your thumb up to stretch the latissumus dorsi muscle, which is under the shoulder joint. There is minimal movement during this technique, so hold the position and concentrate on breathing.
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