You can perform SMR on yourself or consult a professional. Physical therapists and other specialists (massage therapists, chiropractors, personal trainers, biomechanical experts) offer a variety of treatments: deep tissue massage, pain relief, corrective exercises, trigger point therapy, and more. <\/p>\n
When should you do SMR?<\/h2>\n
It’s recommended to do SMR at least three times a week. You can alternate body areas just as you do with your training focus: one day the shoulder, another day the legs. For best results, make SMR a regular part of your training program. <\/p>\n
If you feel shoulder pain or stiffness, you can perform targeted point work anytime. Keep each SMR session between 5\u201310 minutes to avoid making the area more sensitive with too much stimulation. Afterward, get up, move around, and gently circle your arms. <\/p>\n
What will you need?<\/h2>\n\n- Tool:<\/strong> a durable massage roller (e.g., RAD Helix<\/a>) or a massage ball (e.g., RAD Roller<\/a>). Initially, a tennis ball or lacrosse ball will work if needed. It’s worth starting with a few tools and expanding as you get stronger and more experienced. An SMR set<\/a> with various shapes and firmness levels is a good starting point.<\/li>\n
- Space:<\/strong> a quiet, comfortable place where you can lie down or sit. It’s hard to truly relax in noise and distracting environments. If possible, retreat to a quiet room and take a few deep breaths to relax before you begin. <\/li>\n
- Padding:<\/strong> a towel or mat for comfort. Don’t roll on a bed or soft surface; a towel or yoga mat serves as a good buffer between the floor and your body. A towel placed on the tool can also soften the pressure. <\/li>\n<\/ul>\n
![\"Myofascial](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0166\/6916\/files\/How_to_Perform_Myofascial_Release_on_the_Shoulders_e79c2cbb-6898-4bd6-9c2a-4152327209dd.jpg?v=1765815425\" "\\"\\"")
<\/p>\n
Step-by-step: shoulder myofascial release<\/h2>\nPrepare the area<\/h3>\n
Retreat to your favorite corner of the room or gym and lay out your mat or towel. This should be a quiet, comfortable place where you can move freely. You’ll be using the roller or ball on different points of your upper back, chest, and shoulder, moving back and forth in place, so give yourself a little space. <\/p>\n
Roller on the upper back<\/h3>\n
Position:<\/strong> lie on your back and place the roller horizontally under your upper back, just below your shoulder blades. Bend your knees and place your feet flat on the floor for stability. You’re focusing on the back muscles, so where you contact the roller, your body should be parallel to the ground\u2014you may need to lift your hips to achieve this. Keep your knees bent for balance. <\/p>\nTechnique:<\/strong> slowly roll across your upper back and shoulder by gently pushing your body up and down. Move up and down, concentrating on areas where you feel tightness or discomfort. Move only a few inches at a time. You don’t need to roll your entire back in one motion. To increase intensity, lift your hips. To decrease it, use a softer surface. <\/p>\nAdvanced technique<\/h3>\n
Now try something more challenging. By now you’ve probably found a few tender spots. Roll back to one of them, then move slightly above it, about an inch and a half, so you’re not pressing directly on the sore spot. Relax onto the tool, let your weight settle, and take deep breaths. Slowly cross your arms over your chest, then rock your hips from side to side. This shifts your body weight slightly and changes the pressure on the tool. <\/p>\n
If this isn’t too painful, open your arms out to the sides, then raise them overhead. This is an advanced form of trigger point therapy: combining the “press and hold” technique with muscle movement creates a cross-directional shearing force that pulls and twists the muscle fibers in different directions. <\/p>\n
Pressure:<\/strong> pause for 20\u201330 seconds on tender spots with moderate pressure. Never roll directly on the spine. <\/p>\nTarget the trapezius and deltoid<\/h2>\n
Position:<\/strong> sit or lie on your side so the roller is positioned under your shoulder blade, targeting the trapezius (the muscle running along the top of the shoulder) and the deltoid (the rounded muscle of the upper arm).<\/p>\nTechnique:<\/strong> slowly roll from the top of the shoulder toward the upper arm with gentle pressure. By changing the angle of your body, you can target different areas: trapezius, deltoid, rotator cuff. <\/p>\nAdvanced technique<\/h3>\n
As before: find the right position for the tool, then slowly begin moving the arm on that side in different directions to stretch and mobilize the tight muscles. Take slow, deep breaths as you do this. For more pressure, reduce the knee bend so more of your weight rests on your back. <\/p>\n
Pressure:<\/strong> pause for 20\u201330 seconds on tight or sore spots, then continue rolling. Don’t overdo it\u2014less is sometimes more. The harder you work the tissue, the more damage you cause and the longer recovery takes. SMR shouldn’t be excessively painful. Look for the “hurts so good” feeling. <\/p>\n![\"Targeted](\"https:\/\/cdn.shopify.com\/s\/files\/1\/0166\/6916\/files\/3_b538d09f-9b53-4b3f-96fb-f1cef674bba2.jpg?v=1765815454\" "\\"\\"")
<\/p>\n
Massage ball for precision work<\/h2>\n
If you have a massage ball (e.g., RAD Rounds<\/a> or Recovery Rounds<\/a>), you can more effectively address targeted muscles or reach trigger points and tight spots in the shoulder that a roller simply can’t access.<\/p>\nPosition:<\/strong> place the ball against a wall or on the floor and position it between your shoulder blade and spine. To target the deltoid, you can also place the ball under your upper arm. <\/p>\nTechnique:<\/strong> gently lean into the ball and move your body to roll across tight areas, focusing on uncomfortable spots. Use slow, controlled movements to release the muscle fibers. <\/p>\nAdvanced technique<\/h3>\n
If you need even more intensity and have tried the above, lift one foot slightly off the floor.<\/p>\n
Pressure:<\/strong> apply as much pressure as is comfortable, but never force the ball into sore spots\u2014let the pressure build gradually.<\/p>\nReleasing the chest and pectoral muscles<\/h2>\n
The pectoral muscles often tighten, especially if you spend many hours at a desk or in a forward-leaning posture. To release the tension: <\/p>\n
Position:<\/strong> lie face down and place a roller or ball under your chest. For a ball, position it on the pectoralis major; for a roller, place it horizontally so you can roll across the chest area. <\/p>\nTechnique:<\/strong> gently roll across the chest area to target the pectoralis major. Adjust your body position to find tender spots and work them with sustained, firm pressure for 20\u201330 seconds. <\/p>\nAdvanced technique<\/h3>\n
To further increase intensity, you can place your feet on the wall. This puts your full weight on the contact point with the tool. This isn’t recommended for everyone, but for dense, tight tissue, it may be exactly what’s needed. <\/p>\n
Stretch after releasing<\/h2>\n
After you finish SMR, it’s important to close with gentle movements and stretches that further release muscle tension and increase flexibility. This teaches your muscles to use the new range of motion. If you don’t move after SMR, it can lead to muscle strain and greater stiffness, and you’ll miss an opportunity to increase your range of motion. <\/p>\n
Stretches you can do<\/h3>\n\n- Overhead shoulder stretch:<\/strong> extend one arm overhead and gently lean toward the opposite side to open the muscles surrounding the shoulder and chest.<\/li>\n
- Chest and shoulder opener:<\/strong> stand or sit upright, clasp your hands behind your back, and push your arms away from your body while lifting your shoulders and chest upward.<\/li>\n
- Windmill:<\/strong> slow, single-arm windmills are great for opening the shoulder. Circle your arm five times, then do the same with the other. <\/li>\n<\/ul>\n
Tips for effective shoulder SMR<\/h2>\nDon’t overdo it<\/h3>\n
Apply moderate pressure and avoid excessive pain. SMR should feel like a deep massage, not an injury. If you feel mild discomfort or pain relief, you’re in the right place. If you’re holding your breath or it hurts, you’re pressing too hard\u2014move the tool a few inches so you’re not directly on the sore spot. <\/p>\n
Don’t roll on injuries<\/h3>\n
SMR doesn’t heal bone or seal skin. If you’ve had a fracture, surgery, or torn tendon, avoid the area. Instead, roll the joints above and below the affected area. If you’re recovering in any way, ask your doctor whether deep tissue massage would be beneficial for you. <\/p>\n
Breathe deeply<\/h3>\n
Focus on deep breathing during the release\u2014it helps relax the muscles and increases the technique’s effectiveness. We recommend taking 5\u201310 deep, slow breaths at each treated point. This also helps you time each position. <\/p>\n
Consistency<\/h3>\n
Build myofascial release into your regular routine. Even once-a-week SMR helps maintain shoulder health; over time, try to work up to two or three times a week. <\/p>\n
Hydration<\/h3>\n
Drink plenty of water before and after the session to help flush out substances released during the process.<\/p>\n
When should you see a professional?<\/h2>\n
If you experience persistent or sharp pain, or if you notice swelling or bruising, it’s important to consult a professional. While myofascial release is an excellent self-care technique for relieving shoulder pain, it’s not suitable for everyone or every type of shoulder pain. <\/p>\n
As mentioned earlier: if you’re recovering from an injury, ask your doctor’s opinion before starting on your own. They’re best positioned to determine whether SMR would be beneficial at that point. <\/p>\n
Summary<\/h2>\n
Myofascial release is a simple and effective technique for relieving shoulder pain and tension. With tools like massage rollers and massage balls, combined with stretching, you can improve flexibility, reduce discomfort, and support long-term back health. Build these techniques into your self-care routine for a healthier, more mobile upper body. <\/p>\n
Related articles<\/h2>\n
<\/p>\n
Step-by-step: shoulder myofascial release<\/h2>\nPrepare the area<\/h3>\n
Retreat to your favorite corner of the room or gym and lay out your mat or towel. This should be a quiet, comfortable place where you can move freely. You’ll be using the roller or ball on different points of your upper back, chest, and shoulder, moving back and forth in place, so give yourself a little space. <\/p>\n
Roller on the upper back<\/h3>\n
Position:<\/strong> lie on your back and place the roller horizontally under your upper back, just below your shoulder blades. Bend your knees and place your feet flat on the floor for stability. You’re focusing on the back muscles, so where you contact the roller, your body should be parallel to the ground\u2014you may need to lift your hips to achieve this. Keep your knees bent for balance. <\/p>\n Technique:<\/strong> slowly roll across your upper back and shoulder by gently pushing your body up and down. Move up and down, concentrating on areas where you feel tightness or discomfort. Move only a few inches at a time. You don’t need to roll your entire back in one motion. To increase intensity, lift your hips. To decrease it, use a softer surface. <\/p>\n Now try something more challenging. By now you’ve probably found a few tender spots. Roll back to one of them, then move slightly above it, about an inch and a half, so you’re not pressing directly on the sore spot. Relax onto the tool, let your weight settle, and take deep breaths. Slowly cross your arms over your chest, then rock your hips from side to side. This shifts your body weight slightly and changes the pressure on the tool. <\/p>\n If this isn’t too painful, open your arms out to the sides, then raise them overhead. This is an advanced form of trigger point therapy: combining the “press and hold” technique with muscle movement creates a cross-directional shearing force that pulls and twists the muscle fibers in different directions. <\/p>\n Pressure:<\/strong> pause for 20\u201330 seconds on tender spots with moderate pressure. Never roll directly on the spine. <\/p>\n Position:<\/strong> sit or lie on your side so the roller is positioned under your shoulder blade, targeting the trapezius (the muscle running along the top of the shoulder) and the deltoid (the rounded muscle of the upper arm).<\/p>\n Technique:<\/strong> slowly roll from the top of the shoulder toward the upper arm with gentle pressure. By changing the angle of your body, you can target different areas: trapezius, deltoid, rotator cuff. <\/p>\n As before: find the right position for the tool, then slowly begin moving the arm on that side in different directions to stretch and mobilize the tight muscles. Take slow, deep breaths as you do this. For more pressure, reduce the knee bend so more of your weight rests on your back. <\/p>\n Pressure:<\/strong> pause for 20\u201330 seconds on tight or sore spots, then continue rolling. Don’t overdo it\u2014less is sometimes more. The harder you work the tissue, the more damage you cause and the longer recovery takes. SMR shouldn’t be excessively painful. Look for the “hurts so good” feeling. <\/p>\n If you have a massage ball (e.g., RAD Rounds<\/a> or Recovery Rounds<\/a>), you can more effectively address targeted muscles or reach trigger points and tight spots in the shoulder that a roller simply can’t access.<\/p>\n Position:<\/strong> place the ball against a wall or on the floor and position it between your shoulder blade and spine. To target the deltoid, you can also place the ball under your upper arm. <\/p>\n Technique:<\/strong> gently lean into the ball and move your body to roll across tight areas, focusing on uncomfortable spots. Use slow, controlled movements to release the muscle fibers. <\/p>\n If you need even more intensity and have tried the above, lift one foot slightly off the floor.<\/p>\n Pressure:<\/strong> apply as much pressure as is comfortable, but never force the ball into sore spots\u2014let the pressure build gradually.<\/p>\n The pectoral muscles often tighten, especially if you spend many hours at a desk or in a forward-leaning posture. To release the tension: <\/p>\n Position:<\/strong> lie face down and place a roller or ball under your chest. For a ball, position it on the pectoralis major; for a roller, place it horizontally so you can roll across the chest area. <\/p>\n Technique:<\/strong> gently roll across the chest area to target the pectoralis major. Adjust your body position to find tender spots and work them with sustained, firm pressure for 20\u201330 seconds. <\/p>\n To further increase intensity, you can place your feet on the wall. This puts your full weight on the contact point with the tool. This isn’t recommended for everyone, but for dense, tight tissue, it may be exactly what’s needed. <\/p>\n After you finish SMR, it’s important to close with gentle movements and stretches that further release muscle tension and increase flexibility. This teaches your muscles to use the new range of motion. If you don’t move after SMR, it can lead to muscle strain and greater stiffness, and you’ll miss an opportunity to increase your range of motion. <\/p>\n Apply moderate pressure and avoid excessive pain. SMR should feel like a deep massage, not an injury. If you feel mild discomfort or pain relief, you’re in the right place. If you’re holding your breath or it hurts, you’re pressing too hard\u2014move the tool a few inches so you’re not directly on the sore spot. <\/p>\n SMR doesn’t heal bone or seal skin. If you’ve had a fracture, surgery, or torn tendon, avoid the area. Instead, roll the joints above and below the affected area. If you’re recovering in any way, ask your doctor whether deep tissue massage would be beneficial for you. <\/p>\n Focus on deep breathing during the release\u2014it helps relax the muscles and increases the technique’s effectiveness. We recommend taking 5\u201310 deep, slow breaths at each treated point. This also helps you time each position. <\/p>\n Build myofascial release into your regular routine. Even once-a-week SMR helps maintain shoulder health; over time, try to work up to two or three times a week. <\/p>\n Drink plenty of water before and after the session to help flush out substances released during the process.<\/p>\n If you experience persistent or sharp pain, or if you notice swelling or bruising, it’s important to consult a professional. While myofascial release is an excellent self-care technique for relieving shoulder pain, it’s not suitable for everyone or every type of shoulder pain. <\/p>\n As mentioned earlier: if you’re recovering from an injury, ask your doctor’s opinion before starting on your own. They’re best positioned to determine whether SMR would be beneficial at that point. <\/p>\n Myofascial release is a simple and effective technique for relieving shoulder pain and tension. With tools like massage rollers and massage balls, combined with stretching, you can improve flexibility, reduce discomfort, and support long-term back health. Build these techniques into your self-care routine for a healthier, more mobile upper body. <\/p>\nAdvanced technique<\/h3>\n
Target the trapezius and deltoid<\/h2>\n
Advanced technique<\/h3>\n
<\/p>\nMassage ball for precision work<\/h2>\n
Advanced technique<\/h3>\n
Releasing the chest and pectoral muscles<\/h2>\n
Advanced technique<\/h3>\n
Stretch after releasing<\/h2>\n
Stretches you can do<\/h3>\n
\n
Tips for effective shoulder SMR<\/h2>\n
Don’t overdo it<\/h3>\n
Don’t roll on injuries<\/h3>\n
Breathe deeply<\/h3>\n
Consistency<\/h3>\n
Hydration<\/h3>\n
When should you see a professional?<\/h2>\n
Summary<\/h2>\n
Related articles<\/h2>\n