The modern lifestyle with so much time spent in front of the computer and/or behind the wheel has ruined our posture. But thanks to the Pilates method and to the wonderful foam rollers, we can restore our back, shoulders and improve posture.
So as you are reading this post I assume you have some sort of back, shoulder, and/or postural complaints. Do you own a foam roller? If you do not, I highly recommend that you invest in one. It’s an inexpensive piece of equipment but it will bring you amazing benefits.
In this post I will show you a simple movement routine you can do using the foam roller to release your tight upper-back and shoulders and therefore your posture will be improved. The routine takes less than nine minutes. You can break it up in shorter pieces if you don’t have the time and do it whenever you feel the need. Some of my clients who work long hours at their desk keep a foam roller in their office and practice these simple moves throughout the day.
There are many other wonderful things we can do with the foam rollers, including deep core work and lower-body release, but I will save them for future posts.
INSTRUCTIONS
How to get on the foam roller properly:
- Sit at one end of the foam roller with your knees bent and feet at hip-distance apart.
- Support with your hands on the floor, slowly roll your back down on the foam roller.
- Settle the entire spine including the head on the foam roller.
- Walk your feet in a bit closer toward the foam roller so the ankles are almost directly under the knees.
- Bring spine and pelvis to a neutral alignment and as comfortable as possible.
Shoulder movements:
- Protraction anever retraction: do 5-10 repetitions.
- Arm scissors: do 5 repetitions (right and left make 1 repetition).
- Reaching elbows out and down toward floor: do 5-10 repetitions.
- Rotating forearms upward: do 5-10 repetitions.
- Reaching elbows toward floor > rotating forearms upward > reaching arms overhead > raise arms toward ceiling. Repeat 5 repetitions.
- Reverse direction of #5: reaching arms overhead > bend elbows to either sides > rotate forearms so fingers aim toward ceiling > lengthen the arms toward ceiling. Repeat 5 repetitions.
Roll to one side to get off the foam roller then press up to sitting.
Upper-middle back massage and extension:
- Massage tight muscles: support the head with both hands. Elbows reach out wide. Engage gluteus to lift hips up and bring torso parallel with floor. Push with legs to roll the foam roller under the back, focusing on the tight areas. You can roll under the neck as well if that’s comfortable for you. Do 5-10 times.
- Upper-middle back extensions: place foam roller under the upper-middle back in different locations where you feel the tightness. Support your head with your hands, lean back on the inhale to expand the chest and extend spine. Exhale, flex forward to release. Repeat 5-10 times.
Once completed, engage abdominals more and support with your hands to roll up to sitting.
Click here to learn more exercises for the back.