Foam rolling has become increasingly popular among fitness enthusiasts and athletes for its benefits in improving flexibility, mobility, and reducing muscle soreness. While most people focus on foam rolling their calves, neck, hamstrings, and back, the biceps and rest of the arms often go overlooked. However, foam rolling the arms can help release tension and increase blood flow to the muscles, promoting better recovery and improved performance.
9 Foam Rolling Exercises for Your Arms
Triceps Foam Roll
The triceps are one of the largest muscle groups in the arms and are responsible for arm extension. To foam roll the triceps, follow these steps:
- Lie on your side with the foam roller under your triceps.
- Use your other arm and your feet to control the pressure and movement.
- Roll the foam roller from your elbow to your armpit, focusing on any tender spots.
- Once completed, repeat on the other arm.
Related post: How to foam Roll your Triceps | Common Mistakes | Way-Up.blog
Biceps Foam Roll
The biceps are the opposing muscle group of the triceps and are responsible for arm flexion. To foam roll the biceps, follow these steps:
- Lie face down with the foam roller under your biceps.
- Use your other arm and your feet to control the pressure and movement.
- Roll the foam roller from your elbow to your shoulder, focusing on any tender spots.
- Repeat on the other arm.
Forearm Foam Roll
The forearms contain several small muscles that control wrist and finger movements. To foam roll the fore arms, follow these steps:
- First, sit with the foam roller under your forearms.
- Use your other arm to control the pressure and movement.
- Secondly, roll the foam roller from your elbow to your wrist, focusing on any tender spots.
- Once completed, repeat on the other arm.
Shoulder Blade Foam Roll
The shoulder blades are an essential part of the shoulder joint and can become stiff from poor posture and overuse. If easier, you can use something like a tennis ball to roll this area. To foam roll the shoulder blades, follow these steps:
- Lie on your back with the foam roller under your shoulder blades.
- Use your feet to control the pressure and movement.
- Finally, roll the foam roller from your shoulder blades to the middle of your back, focusing on any tender spots.
Upper Arm Foam Roll
The upper arm contains several muscles responsible for different arm movements. To foam roll the upper arm (bicep area), follow these steps:
- First, lie on your side with the foam roller under your upper arm.
- Use your other arm and your feet to control the pressure and movement.
- Secondly, roll the foam roller from your shoulder to your elbow, focusing on any tender spots.
- Repeat on the other arm.
Lateral Deltoid Foam Roll
The lateral deltoid is a shoulder muscle that assists with arm abduction. To foam roll the lateral deltoid, follow these steps:
- Lie on your side with the foam roller under your lateral deltoid.
- Use your other arm and your feet to control the pressure and movement.
- Roll the foam roller from your shoulder to your armpit, focusing on any tender spots.
- Once completed, repeat on the other arm.
Medial Deltoid Foam Roll
The medial deltoid is another shoulder muscle responsible for arm abduction. To foam roll the medial deltoid, follow these steps:
- Lie on your side with the foam roller under your medial deltoid.
- Use your other arm and your feet to control the pressure and movement.
- Roll the foam roller from your armpit to your shoulder while stabling yourself with your arms. Focusing on any tender spots.
- Once completed, repeat on the other arm.
Rotator Cuff Foam Roll
The rotator cuff is an essential group of muscles and tendons that stabilize the shoulder joint. To foam roll the rotator cuff (muscle above the bicep), follow these steps:
- Lie on your side with the foam roller under your shoulder.
- Use your other arm and your feet to control the pressure and movement.
- Roll the foam roller from your shoulder to your armpit, focusing on any tender spots.
- Once completed, repeat on the other arm.
Wrist Extensors Foam Roll
The wrist extensors are a group of muscles that control wrist extension. To foam roll the wrist extensors arm muscles, follow these steps:
- Sit with the foam roller under your forearms.
- Use your other arm to control the pressure and movement.
- Roll the foam roller from your elbow to your wrist, focusing on any tender spots.
- Finally, repeat on the other arm.