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4 Ways To Foam Roll Away Back Pain

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Filed Under (Fitness, General) by Rick Kaselj



Hey!

bpemerton

It always cracks me up when I go outside of the house, explore stuff and come across funny things just like the photo above. This was taken at the washroom in Bremerton. The painting on the wall brought back fun memories of the TV show – Happy Days.

This reminds me to always look around and find those small things that will put a smile on your face.

Today, I will share four ways to use the foam roller to help you roll away your back pain.

Enjoy the exercises!

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In today’s video, I wanted to answer the question — “Are there any other ways to do foam rolling without putting pressure on your shoulders and chest?”

The answer is YES. The question actually comes from Kim.

“Rick, I have your invincible core workout, I had to discontinue some of the exercises in the program because I am not able to get on the floor and I also find the exercise puts too much stress on my chest and shoulder. Do you have any other ideas of exercises that I can do? “

How To Foam Roll Your Back – Pain Free

CLICK HERE to watch the YouTube video.

I got Donnalee to demonstrate the exercises.

#1- Foam Rolling Against The Wall

Place the foam roll against the wall. Go down and up to just about shoulder blade height.

1-rolling-the-back-with-a-foam-roll-against-the-wall

Foam Rolling Against The Wall

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling like you are having a massage.

Repetition with foam rollers is up and down would be 1 repetition.

#2- Rolling The Back With A Big Ball Against The Wall

Place the big ball (soccer/basketball) against the wall.

Move the  ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, mid-back area and in the low-back area.

2-rolling-the-back-with-a-big-ball-against-the-wall

Rolling Back With A Big Ball Against The Wall

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling like you are having a massage.

Repetition with the ball is up and down would be 1 repetition or 1 big circle would be 1 repetition.

#3- Rolling The Back With A Small Ball Against The Wall

Place the small ball (softball/baseball) against the wall.

Move the ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, mid-back area and in the low-back area.

3-rolling-the-back-with-a-small-ball-against-the-wall

Rolling Back With A Small Ball Against The Wall

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling like your having a massage and the muscles are being loosen up.

Repetition with the ball is up and down would be 1 repetition or 1 big circle would be 1 repetition.

#4- Rolling The Back With A Small Ball and Towel Against The Wall

If the ball is too much, you can put something between the back and the ball. You can utilize a towel on your back. Place the towel on your back and then bring the ball and press the ball between the wall, the towel and yourself. This will decrease the intensity and will spread out the force further around.

Move the ball side-to-side, up and down and in circles, looking for tight areas in the shoulder blades, mid-back area and in the low-back area.

4-rolling-the-back-with-a-small-ball-and-towel-against-the-wall

Rolling The Back With A Small Ball and Towel Against The Wall

Perform 1 set of 5 reps in a smooth controlled movement with an intensity of feeling like your having a massage and the muscles are being loosen up.

Repetition with the ball is up and down would be 1 repetition or 1 big circle would be 1 repetition.

So there you go Kim, these are the four options that you can do when it comes to foam rolling and equivalent without putting too much pressure on your shoulders and chest.

If you want to end your back discomfort permanently, then check out the Fix My Back Pain program here:

Fix My Back Pain bundle

Take care!

Rick Kaselj, MS

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