How to Foam Roll Your Traps With Proper Form

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

Foam rolling exercises can deliver a deep tissue massage to your trapezius, or trap muscles, along the top of your shoulders. Consider these common mistakes before foam rolling your trap muscles.

1. 1. Foam rolling directly on an injury: If you're experiencing pain in your mid-back, neck muscles, or shoulder blades as a result of an injury, do not roll directly on the injured spot. This will likely exacerbate the area, causing more inflammation and pain. Instead, roll away from the pain point to work the connecting muscles. Work several surrounding muscles for short intervals, slowly making your way closer to the trigger point.
2. 2. Using too little or too much pressure: Foam rolling is meant to ease tension, not create more. If you're experiencing pain or not achieving the desired result, adjust the amount of pressure you're using. Control the impact of your bodyweight throughout the range of motion by making sure your feet remain in firm contact with the floor.
3. 3. Rolling over bone: Bones in the upper back and shoulder blades can be mistaken for tight muscles. Applying pressure to bone can cause pain and inflammation. Consider using a tennis ball to reach small, tight spots.

Perform 1–2 sets of 30–90 seconds before or after exercising.

1. 1. Place a foam roller behind you and sit on the floor with your knees bent. Lie back to position the foam roller on your mid-to-upper back.
2. 2. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
3. 3. Place your hands behind your head without interlocking your fingers.
4. 4. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Your feet should be on the floor and your knees should be bent, sitting on the floor.
5. 5. Lift your hips off the floor to place your bodyweight onto the foam roller. Each set should begin from this starting position.
6. 6. While maintaining your alignment, slowly roll up and down covering the middle of your back to the bottom of your shoulders.
7. 7. Use the foam roller to slowly roll your traps until the most tender spot is found. Once the most tender spot has been identified, hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced.
   

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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