A lot of people have a foam roller hiding in a corner or somewhere in the garage. I get a lot of feedback from my clients and online community saying they have one but don’t know how to use it. A roller is a very inexpensive tool to have around to help improve performance, reduce pain, and recover from or prevent injury. Even if you only use it for 1 thing that helps you feel better, I feel like it is worth it (usually under $50!).
Inexpensive, yet effective.
I recommend rolling for various reasons, and at various times of the day, depending on the person. I personally use mine mostly before exercise and training, and afterwards if I’m feeling stiff or sore. Rolling before exercise can help your body move and contract with more responsiveness. It can improve the nervous system activation in areas that can be hindering your performance, that’s why I suggest rolling before activity and exercise, even before running or walking. However, if you are unsure, ask for help from a local registered health practitioner or you can sign up for an online consultation here.
Every body has different needs
In this post, I’ve focused on some general rolling techniques to help improve your posture. Targeting the trunk, shoulders, and lower back to help give the body a bit of relief and move more freely. This little rolling circuit can help relieve your body after a long day at the desk, before a workout or run, and before bed time.
Give them a try and let us know how you go!
Thoracic Spine Roll
Place roller at shoulder blade height. Cradle the head with your hands to support the neck, and gently lift your hips off the ground. Using your legs to push/pull, roll up and down your spine – keeping your core “on” to help control the movement. Be aware of how the spine feels. Is it smooth? Are there tender spots? Do the left and right sides feel different? This is a great way to assess how your body is feeling on one particular day. Please note, it might feel different tomorrow, or a various times in the day.
Thoracic Extensions
Starting in the same position as the spine rolls, keep your hips anchored to the ground and reach your head and shoulders back. Stretch your upper back over the roller for a stretch through the mid back. Hold for 2-3 seconds, then repeat with the roller a few centimetres up or down the spine. Try this at 5 different segments of the upper back to find the area that feels the stiffest. Focus on this area, avoiding any discomfort or pain symptoms.
Spine Roll + Rotations
Progressing from the extensions, let both legs fall to one side while reaching the upper body back over the roller. Hold 2-3 seconds and repeat on the other side. This should feel like a nice stretch you can repeat numerous times.
Side Lats
The Lats (Latissimus Dorsi) are big, long muscles that run down the side of your trunk, from the top of your arm all the way down to the lower back. These are big muscles that play a big role in your posture and everyday movements. Rolling them can allow better range in your overhead reach, help stop your shoulders from rounding forward, and release some lower back tension. Place the roller about 10-15cm below the armpit in the side-lying position shown in the photo. Use your legs to roll up/down along the lats, and use your trunk to rotate the upper body forward and back to help find various tender points along the muscle. Roll 60-90seconds, then repeat on the other side.
Lower Back and QL
Sit onto your side and place the roller under the bottom of the rib cage, above the hip on that side. With your elbow on the ground, use the legs to push the hips up and roll the lower back on that side. You can roll lengthwise up and down between the ribs and hips, as well as dropping the knees to the side and back to centre for a variety of angles. This should feel light and smooth, with no sharp pains or discomfort. Push into the elbow and feet to alleviate the intensity.
Thread the Needles
Starting in quadruped with the roller alongside the body, place one hand behind the opposite wrist and onto the roller as shown. Rotate the trunk and reach your hand over the roller to gain more range. Repeat x 10, then switch sides.
