FOAM ROLLER TECHNIQUES - EXERCISES TO IMPROVE POSTURE

By Craig Liebenson DC, Los Angeles CA

Purpose:To improve posture and reduce tension in neck, jaw, shoulders, and lower back.
Who can do this:
Anyone can use these simple exercises to help restoration of a more upright posture.

Back Stretch with Foam Rolls:

1. Beginner Position
Use: 36 X 6 inch ½ foam roll









Starting position:

• Sit back on the half foam roll placed vertically under the full length of your back
  
• Have your head and neck supported on the ½ foam roll
  
• Bend your knees with your feet on the floor
  

Stretch position:

• Start with your arms at your side and then raise them overhead
  
• Hold for 20-30 seconds
  

Progression:

• Use a 36 X 6 round foam roll
  
• Repeat 2x/day
  

2. Intermediate Position

Starting position:

• Place a 36 X 6 round foam roll horizontally on the floor
  
• Kneel on your knees and place your forearms - just above your wrist - on the foam roll
  
• Keep your elbows slightly bent
  

Stretch position:

• Raise your chest up towards the ceiling, then drop your breastbone down towards the floor
  
• Perform 8-10 repetitions
  
• Repeat 2x/day
  

3. Advanced Position

Starting position:

• Place the round foam roll horizontally on the floor just below your shoulder blades
  
• Support your head in your hands and lay back over the foam roll
  
• Keep your knees bent
  

Stretch position:

• Roll your spine backwards over the foam roll
  
• You can slightly lift your hips and pelvis off the floor
  
• Avoid letting your head fall back too far
  
• Perform for about 30s
  
• Repeat 2x/day
  

MORE EXERCISES FOR SLUMP POSTURE IMPROVEMENT ... pdf document


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