Foam roll your arms after a workout to release muscle knots.
In the absence of a massage therapist, a hard, dense foam roller allows you to apply sustained pressure to your own muscles. This technique, called myofascial release, can help relieve pain in sore muscles. Using either a massage table or a yoga mat on the floor, you can foam roll your biceps, triceps and rotator cuff.
The fascia is the connective tissue that surrounds your muscles and organs. It creates a dense, continuous web throughout your body. If you become injured or have bad posture, the fascia can become constricted. When you exercise regularly, you can inflame or injure the fascia through repetitive stress. Myofascial release uses deep, continuous pressure to help reverse constrictions and relieve pain.
Stand at a 90-degree angle to the massage table. Place the roller alongside your body. Bend at the waist and place your biceps across the roller, extending your arm. Shift your weight back and forth to roll out your arm muscles. If you don't have a massage table, lie on your side on the floor and place your corresponding arm across the roller. Place your other palm on the floor in front of you to balance your weight. Stack one knee on top of the other, keeping the top leg extended slightly and the lower leg bent.
Place the foam roller at a slight diagonal on the edge of the massage table. Stand next to the table, slightly behind the roller. Bend at the waist, bend your arm 90 degrees and place your triceps on the roller so your hand points toward the ceiling. Rest your other hand on your knee. Slowly shift your weight forward and back to roll the foam roller between your armpit and elbow. To increase the amount of pressure on your triceps, take a step back and lean more of your weight on the roller. If you don't have a massage table, lie on your side on a yoga mat and perform the same motion, balancing yourself on your opposite hand and stacking your knees on top of each other.
Lie on your side with the foam roller under your armpit. Roll backward slightly so the roller is just beneath your shoulder. Separate your legs, keeping your lower leg bent and your upper leg bent with the sole of your foot on the floor to help balance your weight. Extend your arms overhead with your palms facing out, overlapping your thumbs. Use your top leg to move the roller beneath your shoulder. You will feel this release not only in your rotator cuff but also in your shoulder blade.