Foam Roller: Tips and Techniques

Foam Roller Tips and Techniques: Upper Back, Shoulder, and Chest

Benefits of using a foam roller is comparable to a deep tissue massage, myofascial release and myofascial trigger point therapy.Myofascial trigger points are taut bands or knots in the muscle tissue that can refer pain to other areas. Trigger points can also limit range-of-motion, inhibit muscle strength and cause muscle fatigue. Regular work can increase flexibility and performance while decreasing muscle tension and pain.

Maximize the effectiveness of the foam roller by incorporating it into your daily stretching routine. Use the roller before and after activity, and always roll before you stretch. This will help to warm up cold muscles and prepare them for deeper stretching.

Make sure you roll on soft tissue and not over joints, ligaments, or bony protrusions. Start by placing your body on a roller and slowly roll up and down the muscle. If you find a knot or tight band, hold that spot and try to feel the tissue release and soften underneath the pressure. Take deep breaths and try to keep your body relaxed as possible.

Use of the foam roller can be painful. If an area is too painful to roll, place your body on the roller for 15 seconds before moving on to the next spot. As the tissue starts to loosen up you should be able to roll with less pain.


Thoracic Spine

019Position the roller so that it’s inline with your spine, knees bent with feet flat on the floor. Make sure that it is supporting you from your tailbone all the way up to the back of your head so that you can relax everything during the exercise.

Hold this position for 15-90 seconds as long as it is comfortable and does not cause pain.

To target the the postural muscles on the right side, roll your body to the left, keeping your spine parallel to the roller, and stop on the muscles that run along the length of your spine. Hold for 15-90 seconds and allow yourself to relax. Repeat on the left side.

 Pectoralis

028Lie with your spine inline with the foam roller. Again, be sure to keep your head and hips supported on the roller. While keeping your knees bent and feet flat on the floor for balance, place your arms directly out to the side so you make a “T” with your body.

The more advanced version of this 029stretch is to have your upper arms on the floor perpendicular to your body and elbows bent at a 90 degree angle up and pointing above the head. Hold for 15-90 seconds.

 

 

 

 

Upper Back (rhomboids, middle trapezius, thoracic spine)

022Lie with the foam roller perpendicular to your body under the upper back. place your hands across your chest or behind your head with your elbows drawn in slightly toward midline- this allows for cervical spine support as well as letting your shoulder blades separate. If able, move body up and down a few inches at a time to target trigger points. Hold for 15-90 seconds as long as it is comfortable and does not cause pain.

Lateral Upper Back (latissimus dorsi, teres major)

026Lie on the left side with the foam roller perpendicular to the body and slightly below the armpit. Lean back slightly and extend the left arm out with your palm facing forward. Hold for 15-90 seconds. Repeat on right side.

To get an additional spot, try angling your body (as seen in picture 2) to assist in getting more of the teres/latissimus region

027

Mid Back (rhomboids)

024Lie with foam roller perpendicular to your body and across the shoulder blades, arms crossed on chest. Turn slight to the right about 40-45 degrees or until the roller rest between the shoulder blade and spine. Once positioned, slowly roll your body up and down an inch or two in either direction along the rhomboid. Hold for 15-90 seconds. Repeat on opposite side of body.

Stop in the office to pick up your foam roller today! (802)655-0354

Reference: Foam Roller Techniques, OPTP, 2008, Michael Fredericson, MD, Terri Lyn S. Yamamoto, PhD, Mark Fadil, CMT, p. 15, 17, 23.

 

Use of Foam Rollers – Tips and Techniques

Benefits of using a foam roller is comparable to a deep tissue massage, myofascial release and myofascial trigger point therapy. Myofascial trigger points are taut bands or knots in the muscle tissue that can refer pain to other areas. For example, a trigger point in a gluteal muscle may refer pain down the leg. Trigger points can also limit range-of-motion, inhibit muscle strength and cause muscle fatigue. Regular work can increase flexibility and performance while decreasing muscle tension and pain.

Maximize the effectiveness of the foam roller by incorporating it into your daily stretching routine. Use the roller before and after activity, and always roll before you stretch. This will help to warm up cold muscles and prepare them for deeper stretching.
Make sure you roll on soft tissue and not over joints, ligaments or bony protrusions. Start by placing your body on a roller and slowly roll up and down the muscle. If you find a knot or tight band, hold that spot and try to feel the tissue release and soften underneath the pressure. Take deep breaths and try to keep your body as relaxed as possible.

Use of the foam roller can be painful. If an area is too painful to roll, place your body on the roller for 15 seconds before moving on to the next spot. As the tissue starts to loosen up you should be able to roll with less pain.

For low back lumbar extensor muscles:
Position the roller so that it’s in line with your spine. To focus on your right side, roll your body to the left, keeping your spine parallel to the roller and stop on the muscles that run along the length of your spine. Hold and allow your back to relax. Repeat on the left side.
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For lateral low back obliques & quadratus lumborum muscles:
Position yourself as shown placing the foam roller between your ribs and hip. Slowly roll backwards until you feel a stretch and pressure in your lower back region. Hold on tight spots until you feel the tissue soften. Do not hold on any one spot for longer than a minute. Be careful not to over-treat. Repeat on the opposite side. 17

For gluteal muscles, piriformis:Start side-lying on the foam roller. Extend your right leg so that it’s in line with your torso and rotate back to position your right gluteal on the roller. Bend and place your left leg behind your right and place both hands on the floor for support. Proceed to roll the right gluteal region along the roller. Repeat for your left side.

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Stop in the office and take home your roller today! 802-655-0354

Reference:
Foam Roller Techniques, OPTP, 2008, Michael Fredericson, MD, Terri Lyn S. Yamamoto, PhD, Mark Fadil, CMT, p. 15, 17, 23.