Every stretch before exercise should be dynamic and allow joints to work through a full range of motion. Dynamic stretching can improve long-term flexibility and reduce muscular imbalances. Foam rollers can be used for pre-workout dynamic warm-ups to provide self-myofascial release -- a technique for both massaging and stretching muscles. Foam rollers can also be used for injury rehabilitation and injury recovery.
Lower Back and Spine
Lying on your back, support the lumbar spine by positioning the foam roller horizontally across the lower back. Maintain balance on your legs and gently drive your body weight into the foam roller. Allow the roller to move up and down the lumbar spine so that you feel a significant amount of pressure. Perform this stretch for about 30 seconds to one minute.
Lats
Lie on one side with the foam roller positioned about 6 inches below your armpit. Bend the leg closest to the ground to help support your body weight. Gently drive your weight into the foam roller, allowing the roller to move up and down the side of your body. Perform this stretch for 30 seconds to one minute on each side of the body.
Thoracic Spine
Lie in the same position as that of the lumbar spine stretch, but position the foam roller under the thoracic, or upper spine. Press your body weight into the roller and allow it to move up and down the upper region of the spine. While not a lower back stretch, releasing tension in the thoracic spine may accordingly ease the lumbar spine as well.
Vertical Back
Lie on your back as with the lumbar and thoracic spine stretches, but this time position the foam roller vertically in the center of the back so that it runs the length of the spine. Allow the foam roller to move back and forth across either side of the spine for an effective whole-spine stretch. Perform this exercise for 30 seconds to one minute.
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