Foam Rolling for Arms: 5 Feel-Good Moves

Nothing says “Arm Day” quite like the post-workout soreness the next morning. Everything becomes heavier, from your morning coffee cup to the blanket you pull over your body before bed. Luckily, foam rolling for arms is a thing and it’s here to save the day.

When you think about foam rolling, you might think about primarily leg-dominant exercises. But, there are foam rolling moves specifically designed for your upper body that can help cut back on next-day soreness. These moves work by increasing blood flow to your muscles and promoting healthy recovery so you can get right back to training for those strength gains.

Here are a few of our Alo Moves trainer-approved foam rolling exercises for your arms.

Foam Roll Stretch for Shoulders

This is a great foam roller move to practice if you have tension from hunching over a phone or computer.

How to do it: Lying on your belly, place the foam roller (or a tennis ball) vertically at the inside of your shoulder right where the crease is between your shoulder and chest. Glide side to side, pausing to hold if you find any tight spots.

Follow-up stretch: On your belly, bring your left hand beside your chest and stretch your right arm out to the side. Roll onto the right side of your body and bend your left leg, stepping your left foot to the mat behind you. Switch sides.

Try it in a class: Foam Roll Recovery with Roxie Jones

2. Thread the Needle Foam Roll

In addition to targeting the backs of your arms, this foam rolling move will provide a nice release in your thoracic spine and back.

How to do it: From a Tabletop position, lay the foam roller vertically on the mat underneath you. Feeling the roller on the backside of your right arm, glide it over to the left as you turn your torso to the left as well for a twist. Come back to the starting position and keep threading your arm to the left.

Follow-up stretch: After the last rep on the right side, push the roller off to the side and sink into Thread the Needle stretch by lowering down to your right shoulder. Switch sides.

Try it in a class: Foam Roll Warm Up with Roxie Jones

3. Melting Heart Foam Roll

Care for a feel-good backbend that also massages your forearms? This will hit the spot.

How to do it: From a kneeling position, place the foam roller horizontally under your hands and shift forward, rolling the foam roller under the length of your forearms as you bring your chin and chest down toward the floor. Come back up and repeat, not lingering too long in the pose.

Follow-up stretch: Take Melting Heart Pose by setting the roller off to the side and coming to Tabletop on hands and knees. Keeping your hips stacked above your knees, walk your arms forward and drop your forehead and chest down toward the floor.

Try it in a class: Foam Roll Warm Up with Roxie Jones

4. Armpit Foam Roll Stretch for Lats

This series of foam roll moves can be intense because it’s working a sensitive area, but it’s well worth it to target your often-neglected lat muscles.

How to do it: Lie down on your left side with your knees bent and the foam roller placed horizontally underneath your left armpit. Stretch your left arm out straight toward the top of the mat and bring your right hand in front of your chest. Step your right leg in front of you for support, then glide the roller underneath your armpit. This is a sensitive area, so take your time. Avoid placing the weight on your bone and aim to target the muscle instead.

Try it in a class: Soft Tissue Restoration with Matt Stevens and MacKenzie Miller

5. Foam Roll Stretch for Pecs

It’s a two-in-one: this foam roll move works your chest as well as your lats for a feel-good combo.

Stay in the same position but take your right hand behind your head. Curl your right elbow down to place pressure on your pec muscles, then open back up to the starting position.

Try it in a class: Soft Tissue Restoration with Matt Stevens and MacKenzie Miller