If you have ever had whiplash or low-back pain from a minor car accident, chances are your physical therapist asked you to use a foam roller. These 5- to 7-feet-long foam rollers provide therapeutic traction to the spine while engaging the core abs for low-back stability. Many different types of range-of-motion exercises, known as ROM, can be done with a foam roller. It is also used to stretch deeply, providing mysofascial release to reduce muscular "knots."
Stretch the Upper Back
Spending time sitting at a computer working can create muscular tension around the neck. Use a foam roller to both stretch and strengthen the large muscles of the upper back to reduce muscular discomfort or pain.
Lying on the foam roller, set your feet flat so they are hips-width distance apart and your head is also on the foam roller. Keep the lower abs drawn in.
Bring your palms together and extend the arms to straight so that your hands are a few feet above your chest. Swing both arms overhead and touch the floor behind your head and return to the starting position for 10 to 15 reps. This works the upper back muscles, including trapezius, latissimus and the back of the shoulders, deltoids. Doing this ROM exercise provides safe traction to the neck.
Massage the Upper Shoulders
Lie on the floor with the foam roller length-wise behind you and lie back on it so that your upper back rests on it. Bend the knees and place your feet flat. Cross your arms over your chest and engage the lower abs. Press into the feet and lift the hips off the floor as you simultaneously roll the foam roller across the upper shoulders to the upper back. Move slowly to keep your balance. This ROM exercise will feel like a massage to the upper back muscles. Do this for 20 to 30 seconds. It will help reduce adhesions where muscles "stick" together and create tension.
Safe ROM for the Neck
Nearly everyone has experienced neck stiffness from sleeping on a pillow that may have not been supportive or from sitting in front of a computer. Use a ROM exercise that will move the neck and head in a safe range to reduce stiffness and provide gentle traction.
Lie on your right side, with the foam roller under the neck and hips and legs stacked. Extend the right arm to straight along the floor. Take your left arm and bring that hand next to the right and moving the arm to the left, turn your head and torso to the left until you face the left and your left ear is near the foam roller. Return to the starting position and repeat for five to seven reps, moving slowly. Repeat on the other side. Rest.
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