Foam Rolling a Chiropractic Guide
In this video you’ll see how to Foam Roll;
Your Thoracic Spine & Upper Back – lay back over the foam roller with it between your shoulders, you can use your hands to support the weight of your head if its too uncomfortable.
Repetitive Extension with your shoulders upper back and head – In the extended position over the roller, gently pulsing and slighting shifting your upper body weight left or right.
How to Side Roll the Shoulder & Lats – Lying on the side, with the arm/hand up above the head, have the roller placed on the outer shoulder blade, gently move up working the shoulder and shoulder blade area
Hamstrings – Sitting on the floor place the roller under your leg
Quadriceps – Laying on your front with the roller under your upper leg
Pelvis & Hips – Almost sitting on the roller, change the angle of your body and then leg to see if you are able to hit tender spots.
ITB – Iliotibial Band – very important for runners. Side lying with the roller on the outer leg. Go up high into the pelvis and down as low as the knee.
Calves – overlooked with ankle stiffness/issue. Sitting on the floor with the roller under the lower leg. Do one leg at a time by crossing on leg over the other to increase force through the roller
Also with a foam roller don’t roll on bone keep it to the softer stuff, don’t roll your lower back, don’t be too aggressive or forceful!
Its all about habit and frequency try and roll out for a few minutes at least 3 times a week. These are techniques to better manage and keep a healthy back healthy. Opposed to fixing things that are wrong in the back or spine.
If you are generating or aggravating pain then stop – don’t make things worse!