A foam core roller is used to stretch and release the muscles of your body. The roller can also be used to increase or decrease the intensity of a workout, depending on how the foam roller is used. If you are starting out using a foam roller, choose a smaller sized roller and work your way up to a larger size.
Lower Back Stretch
Step 1
Lay the foam core roller under the lower back horizontally. This creates a stretch and release of the lower back muscles and will help to decrease muscle tension.
Step 2
Place your back against the roller. Start with a small roller and increase in size as the back becomes more flexible.
Step 3
Bend your knees and keep your feet flat on the floor and slowly walk your feet away from the body until your legs are eventually straight. Only straighten your legs if there is no pain.
Middle Back Stretch
Step 1
Stretch the back out fully on the floor and bend the knees.
Step 2
Place the foam core roller under your feet.
Step 3
Press your feet into the roller and slowly lift your hips toward the ceiling to strengthen your lower back and glutes. Either perform the exercise slowly and keep your hips up for as long as you can, or perform reps of up and down hip movements.
Upper Back Stretch
Step 1
Position the foam core roller across your shoulder blades horizontally. Work with the exercise movement either slowly or quickly depending upon the strength of your back. Moving slowly will allow for more stretch and relaxation in your body.
Step 2
Bend your knees toward the sky and keep your feet flat on the floor.
Step 3
Repeat the movement. Work with the exercise movement either slowly or quickly depending upon the strength of your back. Moving slowly will allow for more stretch and relaxation in your body.
Tips and Warnings
- Always consult your doctor before beginning a new exercise routine.
- Do not use a foam core roller if you have just had back surgery or have a herniated disc. For any other back injuries, consult your doctor to see whether a foam core roller is appropriate for your condition.
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