Proper posture -- keeping your body parts in alignment, balanced and supported -- helps prevent back pain and allows proper functioning of your muscles, joints, lungs and other organs, says chiropractor John Schubbe. A foam roller, a long, circular device made of dense material, can help improve posture by stretching tight muscles in the chest and shoulders and strengthening abdominal or core muscles.
Preparation
Step 1
Spread a mat or towel on the floor and position the foam roller lengthwise on top of it.
Step 2
Sit on the lower edge of the foam roller with your knees bent and your feet flat on the floor.
Step 3
Lie back slowly, supporting your spine and head on the foam roller. Keep your knees bent.
Step 4
Relax your shoulder blades and rest your arms on the floor on either side of your body.
Chest Stretches
Step 1
Take a deep breath, expanding your diaphragm.
Step 2
Exhale, flattening your abdomen and pressing your back against the foam roller.
Step 3
Breathe in and out, stretching your chest muscles as you inhale, for one to three minutes once or twice a day.
Shoulder Exercises
Step 1
Straighten your arms toward the ceiling, palms facing and fingers reaching upward.
Step 2
Relax your shoulder blades, squeezing the roller between them.
Step 3
Reach upward again, then relax, repeating each motion slowly five to 10 times.
Core Strengtheners
Step 1
Place your left arm on the floor next to your body and raise your right hand over your head.
Step 2
Raise your left arm over your head as you lower your right arm to your side.
Step 3
Alternate raising and lowering your arms slowly 10 to 15 times in succession.
Step 4
Place both arms at your side, feet flat on the floor and knees bent.
Step 5
Raise one leg slowly off the ground, then lower it.
Step 6
Raise the other leg off the ground and lower it.
Step 7
Alternate lifting and lowering one leg at a time, 10 times in succession. Repeat for two to three sets of 10.
Tips and Warnings
- Select a foam roller that is long enough to support your head and back. If the roller is too short, use a small exercise ball to support your head.
- Avoid holding positions longer than five seconds if they cause pain. Start slowly and increase exercise time gradually.
Things You'll Need
- Foam roller, 6 inches diameter, 36 inches long
- Gym mat, yoga mat or towel
References
- OPTP; Foam Roller Exercises for Posture; August 2007
- "Foam Roller Workbook: Illustrated Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques"; Karl Knopf, M.D.; 2011
- "Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes"; Michael Boyle; 2010
- Spine-Health; Good Posture Helps Reduce Back Pain; John Schubbe; May 17, 2004
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