Best Foam roller exercises for back and shoulders

Most of us have tension in our upper back, neck, and shoulders due to constant hunching over a computer at work, looking at our phones, and from sitting and driving. This constant slumping can create stiffness and tightness over time, not to mention postural imbalances.

Foam roller has many benefits like it been shown to help increase joint mobility and range of motion. Roller move helps release tension and relieve pain by realigning and massaging the shoulder blades, aligning the neck, and opening up the upper body.

Foam roller exercises for back and shoulders Benefits.

Understanding the benefits of foam rolling may be a deciding factor that encourages you to fully embrace your foam roller for the helpful mobility tool it is once and for all. Here are the primary benefits of foam rolling.

Foam rolling can be beneficial for easing sore muscles and reducing inflammation. Foam rollers help reduce soreness after an exercise session to promote the recovery process.
Myofascial release can break up the developed scar tissue and trigger points, allowing these muscles to stretch further and develop back to normal, increasing their range of motion.
Foam rolling broken up the built-up scar tissue in the muscles, and at the same time increasing blood into your muscle, providing your muscles with more nutrients and more oxygen. This boosts up the recovery process.
Foam rolling will stretch and lengthen your muscles and helps to restore full range of motion and allows your muscles to load and perform better during sport and exercise, which, in turn, will prevent injury.
Many people find foam rolling to be relaxing. Breaking uptightness in your muscles may help you feel less tense and calmer.
It has many benefits, like it been shown to help increase joint mobility and range of motion. It helps release tension and relieve pain by realigning and massaging the shoulder blades. Likewise, it also helps to aligning the neck, and opening up the upper body, which improve posture.

Foam Roller Exercises For Back and Shoulder

To relieve pain and tightness in your back and shoulder, do these exercises 3-4 times per week, even if your symptoms improve.

1. Upper back Thoracic Spine (Roll)

Lay on your back with your knees bent, placing your hands behind the back of the head, with the foam roller just below your shoulder blades.
Lift your hips off the floor and slowly push through your heels to move back and forth from your mid-back to the top of your shoulder blades.
Keep your spine and head aligned in a neutral position.
When you find a sore spot, stop and hold the position for at least 10-30 seconds until you can feel the muscle relax.

2. Upper Back Thoracic Spine (Hold and Stretch)

Upper back Thoracic Spine hold foam roller

Lay on your back with your knees bent, placing your hands behind the back of the head, with the foam roller just below your shoulder blades.
Keep your hips on the floor with your feet hip width apart. Slowly begin to fold backwards.
Keep your hips on the floor, supporting your head. Begin gently to bend backwards over the roller.
Stopping at a point where it feels comfortable. Return back to the starting position and repeat.

3. Lats (Roll)

Lay on your side and extend the bottom leg. Bend the top knee, keeping the foot firmly pressed to the floor.
Place the Roller under the armpit and extend the bottom arm..
Length the arm with the palm facing upwards, then use your legs to slowly shift your body 10–15cm upwards and downwards
Repeat on the other side

4. Side Shoulder

Lay on your side with both knees bent. Place the Roller under the shoulder ( halfway down the upper arm).
Using the bottom leg as support, roll the Roller up toward the top of the shoulder and return to start.
Repeat on the other side.

5. Front Shoulder Hold and Stretch

Front Shoulder Hold and Stretch foam roller

Place the foam roller under the upper chest where it meets the shoulder while using the other arm for support.
Keeping the roller fixed, pulling the arm in a downward motion. Push the arm forwards as you were going to straighten it and repeat.

6. Front Shoulder Roll

Place the foam roller under the upper chest where it meets the shoulder while using the other arm for support.
Find a comfortable position for your lower body, and push the roller a few centimeters forward and backward with your upper body.
Repeats

Bonus: Neck

Rest your neck on the foam roller, at the top where it connects to your head.
Slowly turn your head to the right, holding where you feel a tightness.
Exhale and turn your head to the left. Repeat for 10-30 seconds.

Top Tips For Foam Rolling

It’s important not to roll over an area for too long, or you might experience bruising.
Try to identify your trigger point, and maintain constant pressure over the area for at least 10-30 seconds while slowly breathing, any discomfort or tenderness will gradually ease.
It’s always best to start light with a manageable amount of pressure and then slowly increase it as your body relaxes.
Slowly and specifically roll each targeted muscle for 1-2 minutes, but along with rest between sets.
Try to relax while foam rolling. This will reduce the possibility of cramps.
Avoid rolling over your joints — knees, elbows, and ankles.
Rolling out can do more harm than good when rolling over the wrong areas, such as your low back, and rolling directly over a joint or bone.
If an area is simply too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area to gradually loosen the entire area.
After foam rolling, perform some gentle static stretches to promote further flexibility.

Takeaways

Foam roller exercises for back and shoulders are a great way to start getting rid of shoulder and upper back aches and pains
It can be beneficial for easing sore muscles and reducing inflammation.
Foam roller exercises for back and shoulders help increase joint mobility and range of motion.