Trifocus Fitness Academy - foam rolling

3 Foam Rolling Exercises To Relieve Tightness And Pain

Foam rolling is the best and the easiest way to release muscle tension, improve recovery post-workout, and it’s fun! If you have been feeling a little tight and tense lately, there is no better way to help your muscles relax than by utilising the power of foam rollers. There are many different exercises that you can do with the foam roller to help to relax different parts of your body. Here are 3 of our favourite exercises to release tightness and pain:

Exercises to release tightness and pain

  1. Upper Back Stretch

This stretch is a great one to help to relieve tension in your upper back and can also assist with improving your posture and aligning your spine.

  • Lie on your back on your foam roller, with the roller resting along the length on your spine. Keep your legs bend with your feet flat on the floor and spread your arms out wide with your palms face up.
  • Relax and breathe in this position for a minute.
  1. Lateral Stretch

This stretch will help you to relieve tension in your lats (the sides of your back under your underarms).

  • Lie on one side and lay across the roller with one arm stretched out towards the floor (The roller should be on the area below your upper arms). Bend the leg on the ground up for support and press the other into the floor firmly to keep yourself stable.
  • Slowly roll your body back and forth across the roller, starting at the armpit and down towards your waist. If you feel any particularly sensitive areas, try to focus on those.
  • Continue for 1 minute before swapping to the other side.

  1. Spinal Alignment Stretch

This exercise will help you to stretch your spine and release tightness in your back. It is great for improving posture – particularly if you spend a lot of time seated throughout the day.

  • Lie with the roller horizontal under your upper back (just below your shoulder blades) and bend your knees, pressing them into the floor for stability.
  • Place your hands behind your head, elbows out to the sides, and lean back slightly. Lift your hips slightly to allow the roller to move towards your shoulders.
  • Lower your hips again to let the roller move back to starting position. Repeat the rollback and for several times, focussing on particularly sensitive areas.

There are many different moves that you can try to release tension and pain in your body. Start with simple moves and do not overwork your muscles – but enjoy the benefits that come with taking care of your muscles and improving your posture.

 Contact Trifocus Fitness Academy

There are so many pain-relief advantages to foam rolling. If you are super keen to learn about what these are, then you need to do our Foam Rolling Course. Find out more here.

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