SMR- Self Myofascial Release

Why is it worth your time?

  • Foam rolling reduces aerial stiffness
  • Enhances range of motion
  • Done before a workout can increase strength and performance


Our shoulders bear a lot of weight and work such as grocery hauling, handbag carrying, office chair slouching, bra wearing….in addition if you are active you can develop tendinitis or a torn rotator cuff and along with some simple aches and kinks.  These can start showing up as early as your 30’s and into your 40’s.  You want to keep your shoulders strong and loose!

The #1 problem is tendinitis/bursitis which is basically inflammation in your shoulder complex.

What it feels like?: minor pain that radiates from the front of your shoulder to the side of your arm, usually you notice it when you raise your arm. If you ignore these symptoms they can get worse.

Shoulder Excersies:

  1. Jab/cross: Holding free weights palms each other twist torso to left as you punch right arm across your body to the left. Repeat on the other side.
  2. Shoulder push up:  looks like a modified dive bomber
  3. Half moon: stand tall with free weights, arms at your sides, palms facing forward. Raise arms upward in a 1/2 circle until the dumbbells touch above head (think shoulder press) lower and repeat
  4. Tree hug: raise arms to the side until parallel to the floor. Bring your arms forward until free weights touch (arms slighting rounded, not locked) bring back and repeat.
  5. Row:  hinge forward at waist with arms hanging down (do this balanced on 1 leg in a hinge), palms facing each other. Lift arms until parallel to the floor, shoulder height while squeezing shoulder blades together, lower and repeat.


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Greetings and blessings, I want to thank each and every one of you for making this running club such a great blessing in my life.  I casually went into this and was challenged to become a runner.  To my great surprise, I was able to do this.  I was able to make progress throughout the […]