Hey! I want to share that there are four ways to foam roll away back pain.
It always cracks me up when I go outside the house, explore stuff, and come across funny things like the photo above. This was taken at a washroom in Bremerton. The painting on the wall brought back fun memories of the TV show “Happy Days.”
This reminds me always to look around and find those small things that will put a smile on my face.
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 comes from Kim.
“Rick, I have your Invincible Core Workout, I had to discontinue some of the exercises in the program because I cannot 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 for exercises that I can do?”
CLICK HERE to watch the YouTube video.
I got Donnalee to demonstrate the exercises to roll away back pain.
1. Foam Rolling Against the Wall
Place the foam roller against the wall. Go down and up to about shoulder blade height.
Foam Rolling Against the Wall
Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you are having a massage.
Rolling up and down would be one repetition. Execute properly to roll away back pain effectively.
2. Rolling the Back With a Big Ball Against the Wall
Place a big ball like a soccer ball or basketball against the wall.
Move the ball side-to-side, up and down, and in circles, looking for tight areas in the shoulder blades, midback area, and low-back area.
Rolling Back With a Big Ball Against the Wall
Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you are having a massage.
Rolling the ball up and down is one repetition, or in a big circle.
3. Rolling the Back With a Small Ball Against the Wall
Place the small ball, like a softball or baseball, against the wall.
Move the ball side-to-side, up and down, and in circles, looking for tight areas in the shoulder blades, midback area, and low-back area.
Rolling Back With a Small Ball Against the Wall
Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you’re having a massage and the muscles are loosened up. Do these movements to roll away back pain.
One repetition would be rolling the ball up and down or in a big circle.
4. Rolling the Back With a Small Ball and Towel Against the Wall
You can utilize a towel on your back. Place the towel over your shoulder and then place the ball between the towel and your back. This will decrease the intensity and will spread the force around further. You can put something between your back and the ball if the ball is too much.
Move the ball side-to-side, up and down, and in circles, looking for tight areas in the shoulder blades, midback area, and low-back area.
Rolling the Back With a Small Ball and Towel Against the Wall
Perform one set of 5 reps in a smooth, controlled movement with an intensity of feeling like you’re having a massage and the muscles are loosened up.
Rolling the ball up and down or in a big circle is one repetition.
So, there you go, Kim and everyone else. These four options you have when it comes to foam rolling without putting too much pressure on your shoulders and chest. Do the steps to roll away back pain.
Take care!
Rick Kaselj, MS
If you want to end your back discomfort permanently, check out the Low Back Pain Solved program!
