Back pain or tension is a fairly common problem for many people. Stress, anxiety, trauma and inactivity can cause pain in the neck, lower back and upper back; the pain could also be triggered by contracted or sore muscles. You can stretch these areas by using a foam roller in a targeted manner and thus trigger a myofascial release.
Steps
Method 1 of 2: Stretch the Neck and Upper Back
Step 1. Arch your neck
The foam roller allows you to relax contracted muscles and relieve any tension or pain; it is very useful especially for stress pain that accumulates in the cervical area and upper back. The back muscles are strong and are generally able to withstand the pressure exerted by the roller, however you must be very careful with those in the neck and lumbar area by seeking help from a doctor, chiropractor, physiotherapist or athletic trainer. if necessary.
- Lie down, put the roller over your shoulders and rest your head; let the garment dangle gently towards the floor until you feel the stretch. Keep lowering your head as far as possible without feeling pain; hold the position for 10 seconds.
- Push gently with your legs, so that the neck and head slide on the roller with a light massage; you should feel the roller move along the neck with a little pressure.
- Gently lift your garment when done.
- To protect your neck, consider using a halved roller, massage ball, or pillow instead of the full roller.
Step 2. Roll on the shoulder blades
One of the best ways to stretch the shoulder blades, neck, and upper back area is to roll over them; in this way you apply ample pressure over the entire area, relieving tension and simultaneously stretching the cervical and upper back muscles.
- Sit on the floor and place the roller about 30 cm from your butt. Lie on your back with the soles of your feet on the ground; the shoulder blades should touch the roller. Raise your pelvis and shift your body weight onto the roller, then use the push of your feet to slide it from the center of the back to the neck and vice versa.
- Place your hands on your chest to focus the exercise on the inner upper back muscles.
- Roll the roller 20 times.
Step 3. Do chest extensions
Many people sit with their shoulders dropping forward during the day; this position causes the neck and back muscles to contract causing pain and injury. By doing chest stretches, you can stretch the muscle fibers in the middle and upper back, as well as those in the neck.
- Sit on the floor and place the roller behind you at a distance of about 30 cm. Lie on your back with your feet hip-width apart and lean on the ground; the middle portion of the back should touch the roller.
- Cross your arms and hands across your chest and straighten your back on the roller. Try to touch the floor with the back of your head; hold the position for 30 seconds before returning to the initial position.
- Repeat the entire movement until you feel your neck and shoulder muscles relax.
Step 4. Do the cat and cow sequence
Most people associate this exercise with yoga poses and not the foam roller, but you can use both to stretch your back. Do a set of 10 reps to stretch your entire spine.
- Place the roller so that it is parallel to your body and place your hands on top of it, shoulder width apart; holding your palms firmly on the instrument, inhale as you gently curl your back up and bring your gaze to your pelvis.
- Perform the reverse movement as you exhale; slowly raise your head and hips.
- Do not force your back and neck beyond their natural range of motion as this may cause a strain.
Step 5. Open the bibs
The muscles in the neck and back are often contracted because those in the chest are. This is a common complaint when sitting all day; using the foam roller on the chest allows you to stretch it together with the neck and back.
Put the roller on the ground and lie prone on it touching it with your chest; place your hands on both sides of the foam tool, gently moving up and down. Stay for 10 seconds on points that you think need more stretch than others
Method 2 of 2: Relax the lower back
Step 1. Bring one leg to your chest
Double your efforts by taking advantage of the pressure of the roller while doing targeted stretching exercises; By lying on the roller while pulling one leg to your chest, you can reduce tension and pain by stretching the lower back.
Sit on the floor and place the roller on your loins, just above your hips; lie on your back and hug one knee closer to your chest. Use the other foot to slide the roller up to the area just below the upper back; slowly repeat the movement 10-12 times and then switch to the other leg
Step 2. Try to stretch in the baby position
This is another stretch that is associated with the practice of yoga. It is a perfect exercise for the lower back and upper back; using the rubber roller you can make it even more intense.
- Place the roller in front of you and place your hands on it. Bring your butt to your ankles by spreading your knees for more stretch. Exhale and press your arms on the roller; you should feel a pleasant stretch in both the upper and lower back.
- Hold the position for as long as you want.
Step 3. Massage the hip flexors
In most cases, lumbar contractures are not due to a problem with the relative muscles, but to other muscle groups such as the hip flexors; using the roller to massage them allows you to stretch the lower back.
- Locate the flexors, which are located anterior to the thigh and pelvis; he then rests the roller under these muscles. You can use the hands and foot of the unaffected leg to support the body. Gently roll your body back and forth for 15 to 90 seconds by massaging the anterior portion of the hip and pelvis.
- Keep your pelvis relaxed and breathe normally for the best stretch.
Step 4. Stretch your glutes
Just like the hip flexors, contracted glutes can also cause low back pain; uses the roller in combination with the stretch position to stretch the lumbar spine and butt.
- Sit with the roller under your buttocks. Lift your right leg and place your ankle above your left knee; you should already feel a certain stretch. Shift your weight slightly onto your right hip and roll back and forth 10-12 times.
- Repeat on the other side.
Warnings
- Never use the roller on joints.
- Be careful not to stretch your back beyond your normal range of motion.
- If direct pressure from the roller causes pain, you should start with partial pressure and / or lift the roller to reduce the intensity.
- Using this tool could make a trauma worse; some discomfort is quite common during this exercise, but a throbbing, throbbing, or persistent pain should be evaluated by a doctor.
