Foam Roller Exercises:
Improving Mobility
Foam
roller exercises are simple ways to improve flexibility. I use foam
rolls everyday with my patients. They are especially good at helping
improve mobility in the spine, and to reduce muscle tension in the IT
band. Read on to find out how you can use this inexpensive piece of
equipment for your sports injury rehab.
Thoracic
Spine Mobility
Mobility
of the thoracic spine, especially extension, is important during
athletic activities, as well as with activities of daily living. Most
people have some amount of thoracic extension restriction. This
is not surprising, considering that a lot of our day is spent sitting
in front of a computer, studying in class, or in an otherwise slouched
position.
The thoracic spine loses mobility over
time, and this
can cause problems with sports activities. Mobility in the spine, both
extension and rotation is important. I have a lot of my patients,
especially shoulder patients work on their mobility using a foam roll.
To
use a foam roller to improve your thoracic spine mobility, start by
placing it sideways just below your shoulder blades. Put your hands
behind your head, and bend your knees up to a 90 degree angle.
Next,
let your head and shoulders relax over the roll, keeping your hips on
the ground. You will feel pressure in the middle of your back.
It
will often feel like your back needs to pop, and sometimes it may. Hold
the stretch for several seconds, and then use your feet to roll
yourself a little farther back on the foam roll, and repeat the
stretch.
Work your way down your back and then
back up, holding each stretch for several seconds.
Myofascial
Release
Another
foam roller exercise that helps with flexibility is using it for
myofascial release. This is a fancy term for massage. The most common
area for this is in the IT band. The foam roll helps to massage the
muscle and release the connective tissue to allow for more flexibility.
To
use the foam roller on the IT Band, simple lay over the foam roll with
it positioned at your hip. Use your hands and your feet to control how
much pressure you apply, and then roll up and down on the foam roller.
Be careful not to put too much pressure on the roll, or to do this for
too long. It can cause soreness in the muscles if you are too
aggressive.
You can also use this technique on the
calf, the low back, the quads, and the hamstrings.
Summary
Foam
roller exercises are a great way to improve mobility and flexibility.
You can also use foam rollers to work on core and abdominal strength.
The foam roller is an inexpensive tool that works great for sports
injury rehab and flexibility programs.
Do you have a question about the information on this page? If so,
ask me and get an answer.
Or if you have experience with this topic,
share your story...
Foam
Roller Exercises: Mobility ---> Return to Sports Injury RehabFoam
Roll Exercises For Core Strength
Keeping You Off The Sidelines...
