A physio or massage foam roller is a simple, cylinder-shaped piece of foam a couple of feet long that is designed for the purpose of self-massage. Foam rolling can relieve muscle knots and the stress in your body. Just as in traditional massage, foam rolling can enhance the mind body connection and promote myofascial release, which eliminates pain from myofascial connective tissue and helps restore motion.
Step 1
Lie on the floor with the roller in the middle of your back. Roll slightly to the side, so the roller is against the muscle on the side of your spine. Hold there for a moment, then slowly roll the foam roller down the side of your back toward your pelvis. Hold for 30 seconds to 1 minute when you reach a tender area, then release and move to another tender spot and repeat.
Step 2
Lie on your side with the roller under your armpit and arm outstretched above your head. Roll the roller slowly down your side until you come to a tender spot. Hold the position until the tenderness is reduced by 75 percent, then continue and repeat the sequence.
Step 3
Cross your arms over your chest so your hands are on the opposite shoulders, with your upper back on the roller. Bring your abdominal muscles in and raise your hips slightly. Roll down your back and stop on the first tender spot. Hold your position until the spot is 75 percent better. Continue rolling and repeat.
Step 4
Lie face down on the floor, with the roller on the front of your thighs. Raise up on your elbows and tighten your abdominals and buttocks. Move the roller from your pelvis area to your knees, with emphasis on the outer thigh. Stop on tender areas until your pain is reduced by 75 percent.
Things You'll Need
- Foam roller
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