How to Foam Roll Arms to Gain Strength and Mobility

Recently, there have been a number of studies exploring the benefits of foam rolling.

It’s not anymore the question if they help with sore muscles, but how much they help and how to find additional uses of foam rollers.

Shoulder pain, upper back pain, and arm pain or tightness are just some of the areas that can all be helped with a bit of foam rolling.

Moreover, foam rolling is beneficial for the whole body.

You will be able to relax the tight muscles in your body, alleviate the soreness in them, make them stronger, take the pressure off your joints and speed up the recovery of your muscles after working out.

How do you foam roll sore arms?

If your arm muscles feel a bit sore, some foam rolling can do the trick to solve this issue.

This is all thanks to the self-myofascial release (SMR) technique that happens when you foam roll your muscles.

It helps your body relax the contracted muscles which will improve the blood flow to them, along with oxygen circulation and lymphatic circulation.

This stimulates the stretch reflex in your arm muscles and can help relieve muscle tightness, soreness, and inflammation.

To relax your sore arms through foam rolling, the best way is to do it in sections.

Foam rolling small joints such as your elbows is not recommended as it can cause bruising.

How do you foam roll forearms?

Our hands and wrists do a lot of the work throughout the day, regardless of what we do.

Because of the constant straining and moving we do to our arm muscles, they can get tight, and as the whole arm muscle group is connected to each other, the pain can travel towards the upper area, in the shoulders and even in the back muscles.

To foam roll your forearms, you can do the following:

  1. Place your foam roller on a table, a desk or a wall
  2. Place your forearm on the ball just below your elbow
  3. Start moving back and forth and side to side to find any tight spots
  4. Flex and relax your forearm to massage your tight spot
  5. Move the foam roller from the inside of your forearm to the outside to cover all areas
  6. Apply as much pressure and for as long as you feel comfortable

If you don’t have a foam roller, you can also use a tennis ball or any other small ball. It will do the trick. 

Can you foam roll biceps?

Although the biceps doesn’t connect to the neck muscles, it can be a major contributor to neck pain, so you need to loosen it up to help it function properly.

To do this through foam rolling, here is a simple exercise:

  1. Place your foam roller on a table or a desk
  2. Lean your chest towards the ground and place your right biceps on the foam roller
  3. Move your biceps back and forth so the foam roller can dig into it
  4. If you find any tight spot, focus on that area 
  5. Flex and relax your biceps to further check for tight spots 
  6. Repeat with the other arm

You can also use a small ball (usually a tennis ball) to do this foam rolling technique.

How do you massage your triceps?

Upper back and shoulder pain can be caused by tightness in your triceps as they are relatively bigger muscles that connect to both joints.

If your triceps are tight, your range of motion will be affected as well, which can also lead to shoulder pain. You can foam roll your triceps in the following way:

  1. Place your foam roller on a table, a desk, or a wall
  2. Lean your chest towards the ground and place your right triceps on the foam roller with you elbow bent upwards, palm towards the ceiling
  3. Use your left arm to press your triceps against the foam roller and rock from side to side slightly
  4. If you find any tight spot, put pressure against that area
  5. Move towards your shoulder and work towards your inner and outer upper arm
  6. Repeat with the other arm 

As with the other foam rolling massages, you can also use a ball to massage your triceps as well.


By foam rolling your arms regularly for some time, you will notice how your muscles will start to loosen up and your flexibility and mobility increasing.

However, you need to make sure you’ve maintained the strength you’ve gained in your arms. 

That’s why it’s important to stretch, foam roll, and activate your muscles regularly, especially muscles you use excessively every day, like your arms.

Targeting the right muscles in your body does not only improve mobility and flexibility but can ultimately help you prevent injuries.

This is part of the reasons why foam rolling has become so popular that even doctors, physicians and professional athletes recommend it. 

Give it a shot yourself, and soon enough you’ll be convinced in the effects it has. 

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