What is SMR?
Self or myofascial release therapy (SMR) is a therapeutic technique specifically designed to release tension and tightness in one's own fascia, the connective tissue that surrounds muscles throughout the body. It is sometimes referred to as self-massage. This technique can be highly effective in reducing pain and improving overall flexibility. The shoulders are a common area where tension and adhesions (or “knots”) develop, often due to poor posture, overuse, or stress, so are a great area to start performing SMR on.
Can I Perform It On Myself?
There isn't always time or money to go to a massage therapist for a myofascial release, so here’s a step-by-step guide to help you perform SMR on your own shoulders. Reduce muscle tightness, chronic pain, poor posture, limited front shoulder joint mobility, rotator cuff injuries, and more, from the comfort of your own home or gym.
Benefits of Myofascial Release for the Shoulders
Before diving into how to perform SMR, it's helpful to understand the benefits in more depth. Regular self-myofascial release exercises for shoulder tension can:
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Alleviate chronic shoulder pain, muscle strain, and neck pain:
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Improve range of motion; Restore mobility
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Reduce muscle and tight shoulders, frozen shoulder
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Improve posture
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Promote relaxation and stress relief
You can perform SMR on yourself or seek physical therapy. Physical therapy professionals can offer a variety of myofascial release therapy: deep tissue massage, pain management, corrective exercises and movements, trigger point massage, restorative massage, etc. Providers of this care can be found among massage therapists, chiropractors, physical therapists, personal trainers, and bio-mechanical experts.
When to Perform SMR
It is recommended to perform SMR on yourself at least three times a week. You can rotate sections of the body just like you rotate your focus at the gym, foam rolling the shoulders one day, your legs the next. Treat SMR like a regular part of your exercise program for the best outcomes.
If you are feeling shoulder pain or muscle stiffness, you can always do some spot work. Try to limit each SMR session to 5-10 minutes so you're not making the area more sore by continued attention. After performing SMR, get up and walk again, and move your arms in gentle windmills or do jumping jacks.
What You’ll Need
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Foam Roller: A durable foam roller or myofascial release ball. A tennis ball or lacrosse ball can be used for this as well, in a pinch. Some people enhance their SMR sessions with a resistance band, as well. It's good to start with less equipment and only add as you build strength and familiarity with the practice. To start, grab a general SMR tool kit that offers a variety of shapes and densities.
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SMR Space: A quiet, comfortable space where you can lie or sit down. It's incredibly hard to provide relief and relax sufficiently when there's noise or distractions. If possible, close yourself into a quiet room, or stretch out on the floor and take some deep breaths to relax before starting.
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Padding: A towel or mat to provide cushioning. You want to be comfortable when doing SMR. It's not recommended to roll out on a bed or cushioned surface, but a towel or yoga mat can serve as enough of a buffer between you and the floor. Some people like to use the towel on the SMR tool to soften it's touch on the body as well.
Step-by-Step Guide to Myofascial Release for the Shoulders
Prepare the Area
Retreat to your favorite corner of the house or gym and spread out your mat or towel. This should be the quiet, comfortable space we talked about earlier, where you can move freely. You’ll be using the foam roller or ball on different parts of your upper back, chest, and shoulders, and moving back and forth in place, so have a little space around you as well.
Use a Foam Roller for the Upper Back
Positioning: Begin by lying on your back with the foam roller placed horizontally beneath your upper back, just below the shoulder blades. Bend your knees and place your feet flat on the floor to stabilize your body. You are going to focus on your back muscles so you want your body to be parallel to the floor where you connect with the roller. This may require holding your hips up off the ground. Keep your knees bent for balance.
Technique: Start foam rolling. Slowly roll your upper back and shoulders over the foam roller by gently shifting your body weight up and down. Move up and down the back, concentrating on any areas where you feel tightness or discomfort.
This is standard body weight foam rolling, using a foam roller. The tool will massage and roll the muscles as you rub against them.
Advanced Technique
Now let's try something a little more advanced. After doing this, you will have found a couple of sore spots. Roll back to one of those and then move just slightly above, about 4 centimeters, so you are not pressing right down on the pain. Now relax onto the tool. Let your weight sink down and take deep breaths. Slowly fold your arms over your chest and then rock your hips from side to side. This will move your body weight slightly, changing the pressure on the tool.
If this is not too painful, you can open your arms out at your sides and lift them above your head. This is an advanced form of trigger point therapy. Using a pin and hold technique on the muscle, and then moving it, creates cross-pinnation shearing, literally pulling and twisting the muscle fibers in different directions.
Pressure: Apply moderate pressure to these tender spots by pausing for 20-30 seconds on each tight spot. Avoid rolling directly on the spine.
Target the Trapezius and Deltoid Muscles
Positioning: Sit or lie on your side with the foam roller placed under your shoulder blade, targeting the trapezius muscle (which runs along the top of your shoulders) and the deltoid (the round muscle of your upper arm).
Technique: Slowly roll from the top of the shoulder down towards the upper part of the arm, applying gentle pressure. You can adjust your body’s angle to focus on different areas of the shoulder joint: trapezius, deltoid, and rotator cuff.
Advanced Technique
As before, find a position for the tool that feels like the right spot and then start moving the corresponding arm slowly in different directions to stretch and move the muscles while they are pinned. Take slow, deep breaths while you are doing this. For added pressure, decrease the bend in your knees so more of your weight is on your back instead.
Pressure: Pause for 20-30 seconds on any tight muscles or painful spots and continue rolling to release the muscle tension. Don't go too hard. Less is more. In fact, the harder you manipulate your tissues, the more damage you'll cause yourself, increasing recovery time. You might find SMR painful. It shouldn't be.
Using a Massage Ball for Precision
If you have access to a massage ball like the RAD Rounds or Recovery Rounds, you can more effectively apply pressure to targeted muscles or target specific trigger points or tight areas in the shoulder that a foam roller just can't fit into.
Positioning: Place the lacrosse ball against the wall or on the floor, and position the ball between your shoulder blade and spine. You can also place the ball underneath the upper arm to target the deltoid.
Technique: Gently lean into the ball and move your body to roll across the tight areas, focusing on spots of discomfort. Use slow, controlled movements to release the muscle fibers in those areas.
Advanced Technique:
If you still need more intensity in your SMR and have tried the above tips, consider lifting one foot slightly off the floor.
Pressure: Apply as much pressure as is comfortable, but never force the ball into tender spots—let the pressure build up gradually.
Releasing Tension in the Chest and Pectoral Muscles
The chest muscles often become tight, especially if you spend long periods of hours at a desk or in a forward posture. To release this tension:
Positioning: Lie on your stomach, and place a foam roller or ball under your chest. If using a ball, place it on the pectoral (chest) muscles. For a foam roller, position it horizontally so you can roll across the chest area.
Technique: Gently roll across the chest area to target the pectoralis major muscle. Adjust your body position to find tender spots and work them by applying sustained firm pressure for 20-30 seconds.
Advanced Technique:
One last thing you can do to increase the difficulty and intensity of your SMR routine is to put your feet up on the wall. This makes all of your weight rest on the connection point with the SMR tool. This is not recommended, but it can be exactly what the situation calls for, especially if you have dense tissue.
Pressure: Focus on areas where you feel the most discomfort. Apply pressure, and gradually release the tension by applying gentle, controlled pressure or any of the above advanced techniques mentioned.
Stretch After the Release
Once you have completed the self-myofascial release work, it’s important to follow up with gentle stretches to further release muscle tension and increase flexibility in affected muscles. You are training your muscles to use their new range of mobility when you do this, and stretching them out after the recent massage. Not moving after SMR can result in muscle strain and more stiffness.
Stretches You Can Perform
Overhead Shoulder Stretch: Extend one arm overhead and gently stretch toward the opposite side to open up the muscles surrounding the shoulder and chest area.
Chest and Shoulder Opener: Stand or sit tall, clasp your hands behind your back, and stretch your arms away from your body while lifting your shoulders and chest upwards.
Windmill: Slow one-armed windmills are a great way to open the shoulder up. You aren't trying to take flight. Just roll the arm around five times and then do the other one.
Tips for Effective Myofascial Release on the Shoulders
Don’t Overdo It
Apply moderate pressure and avoid causing excessive pain. SMR should feel like a deep massage, not like it's causing intense injury. Your body sends a lot of information as pain or discomfort. If you're feeling mild discomfort or pain relief, you are in the right spot. If you're holding your breath or experiencing pain, you are going too hard, or need to move the tool an inch so you aren't right on the spot.
Don't roll over injuries
SMR doesn't heal bones or knit skin. If you'd had an injury like a break or surgical treatment, torn tendons, etc, avoid the area. Roll the joints above and below the affected area instead of over the injured area. SMR is a form of therapeutic massage, and if you are healing in any way, please ask your medical professional if deep tissue massage would benefit you, or if they recommend you wait until you are further in your healing process.
Breathe Deeply
While performing the release, focus on deep breathing to help relax your muscles and improve the effectiveness of the technique. We recommend taking 5-10 deep, slow breaths whenever you are performing SMR. That's a great way to time each position and make key muscles in your body relax, so it gets the full benefits.
Consistency
Incorporate myofascial release therapy into your regular routine for the best results. Performing SMR even once a week can help maintain shoulder health. Try to work up to two or three times a week over time.
Hydration
Drink plenty of water before and after your session to help flush out toxins that may be released during the process.
When to Seek Professional Help
If you experience persistent pain or sharp pain, or if you notice any swelling, pain, or bruising, it’s important to consult with a healthcare professional. While myofascial release can be a great self-care technique to relieve shoulder pain, it may not be suitable for everyone or for all types of shoulder pain.
As previously mentioned, if you are already healing from an injury of any kind, check with your primary care physician or medical representative about SMR before beginning the practice on yourself. They will be able to make the best and most reasonable judgment of your progress and if self-myofascial release therapy would be of benefit to you at that point in your recovery.
Conclusion
Myofascial release is an effective and simple technique to alleviate shoulder pain and tension. By using tools like foam rollers and massage balls, combined with stretches, you can improve flexibility, increase strength, reduce discomfort, and support long-term back health.
Incorporate these techniques into your self-care routine for a healthier, more mobile upper back.
