Foam rollers sometimes get lumped into the broad category of stretching or massage tools because of their ability to release knots or adhesions. But foam rollers can do much more. In addition to applying pressure to a trigger point or knot for release, you can also use foam rollers for strength and core training specifically to target the abdominals and muscles of the back.
Back Stretch
The back stretch on a foam roll is a simple stretching exercise that targets your latissimus dorsi. The thoracic spine in the middle of the back extends over the foam roll during the back-stretch exercise. To perform this exercise, sit on the end of a 3-foot-long foam roll and lie back so the length of your spine and neck is supported on the foam roll. Bend your knees with your feet hip-width apart on the floor. Extend your arms toward the ceiling, then slowly lower them toward the floor above your head until you feel a stretch. Hold for the desired length of time.
Overhead Medicine Ball Throw
Performing the overhead medicine ball throw on a foam roll strengthens the muscles of your back, particularly the lats of the middle back, which work to throw the ball. The erector spinae muscles of the lower back stabilize your body, working with your abs and glutes as you balance precariously on a half foam roll. You will need a 3-foot half foam roll, a medicine ball and a thick wall. To begin, stand with your feet hip-width apart on the flat side of the half foam roll. Raise the ball above your head, then throw it forward at the wall. Grab the ball as it bounces back toward you and repeat the throw immediately. Having your knees bent and your abs and glutes tight will assist you stay on the foam roll.
Roll Out
The roll out is a challenging core exercise for your back and abs; the foam roll variation is no exception. You can also perform this exercise with a stability ball, barbell or ab wheel, but the foam roll version is arguably harder because your knees are on the unstable half foam roll instead of the solid floor. To begin, kneel on the flat side of a 3-foot half foam roll and place your palms on a round foam roll. Straighten your arms and extend your spine straight. Start with the foam roll below your shoulders. Then, roll the foam roll forward as far as you can control, letting your wrists and forearms roll on top of the foam roll in place of your palms. Reverse the motion.
References
- Fitter First: Roller Exercises (pdf)
- Multiple Uses of Biofoam Rollers; M-F Athletic Company, Inc.
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