Foam rolling exercises make a great addition to your self-healing repertoire. This self-myofascial release technique can safely – as well as effectively – relieve tension, tightness and pain in your back. You can make use of these foam rolling exercises together with other healing approaches, such as massage, acupuncture or – alternatively – hot and cold therapy.
The benefits of foam rolling are the following:
- Alleviates soreness,
- Reduces inflammation which occurs during the muscle repair process,
- Aids in muscle-repair recovery,
- Assists in injury prevention by maintaining muscle length as well as remedying tension and tightness,
- Increases blood flow – in addition to elasticity of muscle tissue, joints, and fascia — the body’s connective tissue. This helps with mobility, overall well-being, and a smoother appearance of fat underneath your skin.
- Promotes relaxation — roll away your worries!
Foam Roller Exercises To Alleviate Back Tension
In order to relieve pain and tightness in your back, perform these exercises three to four times per week, even if your symptoms are on the mend. The key is to prevent or relieve discomfort before it becomes chronic.
If you’re facing intense pain, wait until you recover prior to starting foam rolling. You can perform the exercises on their own or before or after you work out.
Make sure that you align your body correctly on the foam roller and make use of an exercise mat for cushioning. Exercise care when coming off the foam roller and give yourself up to one minute in order to relax before repeating an exercise or moving on to the next.
This stretch can assist with relieving tension in your upper back as well as alleviating poor posture which stems from leaning or hunching forward frequently. It also assists with aligning your head, neck and spine:
- Lie supine back with a foam roller placed under your spine to support your head as well as tailbone.
- Bend your knees and then make sure that put your feet flat on the floor.
- Spread your arms wide and then out to the sides with your palms facing upward.
- Breathe in deeply and relax into this position for up to one minute.
- Repeat three times.
This exercise is responsible for aligning your spine and releasing muscle knots, tightness as well as tension. It promotes excellent posture and is helpful for individuals who sit for prolonged periods. Don’t going lower than your mid-back, which is where your rib cage stops:
- Put the roller horizontally across your upper back, directly below your shoulder blades.
- Bend your knees and then press your feet firmly into the floor.
- Connect your fingers at the base of your skull and then lean back.
- Raise your hips slightly in order to move the roller up toward your shoulders.
- Focus on delicate areas for at least 20 seconds.
- Work your way up towards your shoulders. After this, work your way down to your mid-back again.
- Repeat between four and five times.
If you want to learn more about foam rolling then you need to do our Foam Rolling Course. Follow this link to find out more.