A quick (5 min.) Foam Roller Sequence to keep your shoulders and upper back feeling good.
I love this sequence because it’s SO versatile. Use it pre-surf to prep your back and shoulders for lots of paddling or use it post-surf to help unravel unnecessary tension and rejuvenate your tissues for the next session. You could even use this sequence as a quick movement break during your day, especially if you’re logging hours over a desk or in front of a screen.
Here’s the sequence:
Begin by rolling your mid-upper back. Hold your head in your hands & lift your elbows towards the ceiling - this will help keep your shoulder blades out of the way.
Next, lift one elbow a little higher up towards the ceiling than the other, this will shift some weight into the opposite-side shoulder. Explore rolling the tissues along the inner edge of your shoulder blade.
From there, come to lay on your side so that your armpit is resting over the foam roller. Keep your ribs heavy as you gently rock between the front and back edge of your shoulder.
Then, allow the front of your shoulder (think like where a tank top would land — we’re going for pecs) to drape over the foam roller. Stay here and breathe into that space or explore moving through a few “snow angel” arms.
Don’t forget to do the other sides!
Additional tips:
Aim for 10-15 rolls/passes per spot.
Don’t worry about “mashing” your muscles into the foam roller, instead feel your body lean into the foam roller like the foam roller is doing most of the work.
As I mentioned before, if you’re short on time, this sequence is great on its own!
If you’re doing this pre-surf (or sport or training), maybe explore a few dynamic stretches or movements after you roll (ex: active arm circles or a lunge w/ a twist).
If you’re doing this post-surf (or sport or training), maybe explore some “meltier” or more passive & longer-held stretches, like the supported backbend & puppy pose I demonstrate in the video