As spring turns into summer, many of us head back into our favorite throwing sports—baseball, softball, or even weekend yard work. But along with the increase in activity often comes a familiar pattern in the clinic: more shoulder tension, stiffness, and pain.
Whether you’re an athlete or just feeling tight through the upper body, taking a few minutes to roll out key areas can make a big difference. In our latest video, Dr. Francine walks you through five simple shoulder rolling exercises you can do using just a firm ball and a wall.
Here’s a quick preview of what you’ll learn:
1. Pectoralis (Chest) Muscle Release
Tight chest muscles can pull your shoulders forward and restrict movement. Using a lacrosse or hockey ball, place it in the palm of your hand and press into the chest—starting from the breastbone and working out toward the shoulder. Use the wall for support and move your body to guide the ball, rather than just your arm. This technique is great for improving posture and front shoulder mobility.
2. Deltoid Muscle Roll
The deltoid, located on the outside of the shoulder, can become very tight—especially with repetitive overhead activities. Place the ball between the shoulder and wall and gently bend and straighten your knees to roll the muscle. This helps release tension and encourages proper shoulder movement.
3. Rolling Between the Shoulder Blade and Spine
This is an area that often holds stress and tension, especially in those who sit or work at a desk. Place the ball between the shoulder blade and spine and lean against a wall or lie down. Use body weight to apply pressure, then slowly move up and down to target the upper back and stabilizing muscles.
4. Back of the Shoulder
Targeting the back of the shoulder helps release the smaller rotator cuff muscles. Lean against the wall with the ball placed just behind the shoulder joint. Move slowly and with control to work through tight spots and improve range of motion.
5. Overhead Shoulder Mobility Roll
This one is Dr. Francine’s absolute favorite. It helps access deeper shoulder structures that are hard to reach any other way. Raise your arm overhead and position the ball behind the armpit and below the arm bone. By using body movement and proper positioning, this technique allows you to release hidden tension and improve your overhead mobility.
Be sure to check out the video to see exactly how Dr. Francine targets these deeper muscles.
These five exercises are easy to add to your routine and can be done in just a few minutes a day. They help improve circulation, reduce tightness, and support long-term shoulder health, especially important during peak activity season.
Want to learn how to do them properly?
Watch our full video for a step-by-step demonstration with Dr. Francine.