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Foam Roller Techniques |
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EXERCISE SERIES #1
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
EXERCISE SERIES #2
LOOSEN OUTER THIGH MUSCLES
By Craig Liebenson DC, Los Angeles CA
Purpose:
To relax the outer thigh muscle
and surrounding fascia.
Who is this
for?:
Mainly indicated for runners with knee pain secondary to a tight
iliotibial band.
Use:
- 36 X 6 inch round foam roll
Starting position:
- Lay on your side on the foam
- Support yourself on your feet and forearm
Technique:
- Use the roll to massage the outer thigh from your hip region to just above
your knee
- If it is too painful place more pressure on your feet and arms than on the
foam
- If it is still too painful then place a towel over the foam
- Roll over the thigh for 20-30s
- Repeat 2x/day
EXERCISE SERIES #3
LOWER BODY STRETCHING
By Michael Lovegren
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Calf
(Gastroc/Soleus)
- Balance on both hands, shoulder blades down, and tighten core
- Roll from knee to ankle, if possible, toes pointed up and out
- Corkscrew hips and move foot, if possible, as you roll
- Exhale as you push hips away; inhale as you pull hips
toward
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Side Calf (Peronius
Group)
- Balance on left elbow and right hand, keep hips up, and maintain a tight
core
- Roll from knee to ankle, stack legs
- Same breathing pattern as calf roll, yet move foot, if possible, as you
roll
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Front Calf (Tibialis
Anterior)
- Balance on two hands and pressure left shin
- Shift body to apply pressure to the muscular part of shin (do not put
pressure on bone)
- Roll from knee to ankle with same breathing pattern as calf roll, but
replace knee instead of hips
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Side Quad (Iliotibia
Tract)
- Set up like side of calf roll but start on the hip
- Roll from knee to hip, slowly roll to find "hot spots"
- Corkscrew motion, if possible, stack legs or drop right foot to
ground
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Quads (Quadriceps
Group)
- Balance on elbows, face down, with quads on foam roller
- Work your way up the roller, tighten core
- To place greater emphasis on one leg(left), cross right leg over the back of
left, or shift body weight to the left
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Inside of Quad (Adductor
Group)
- Balance on elbows inside roller, left hip and knee flexed on top of
roller
- Roll from hip to knee, slowing for "hot spots"
- Shift weight toward roller for more pressure
“stretch
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Back (Thoracic Spine
Mobility)
- Begin with roller around mid balance with back flat, glutes raised, feet
flat and close to glutes, shoulder blades down and depressed
- Roll from mid to upper back, side to side to emphasize a stretch in the
spine and lumbar/thoracic region
- Arms raised straight up or behind head
- Same breathing pattern as calf
roll
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DISCLAIMER:
The information on
www.shapetoronto.com is for educational purposes only. It is not medical advice
and is not intended to replace the advice or attention of health-care
professionals. Please consult your physician or book a consultation with SHAPE
before changing your diet or exercise program, for diagnosis and treatment of
illnesses and/or injuries, for advice regarding medications, and prior to making
use of any of the information within our website, articles or newsletters.
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