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Foam Roller

FoamRollerBentKnees.jpg (9144 bytes)
A Foam Roller can be used to reduce neck, upper back, and low back pain by allowing the body to reset the tissues back into extension. Place the roller on the ground. Start by sitting on the end of the roller with your knees bent.
FoamRollerArmsUp.jpg (8813 bytes)
Now slowly lie face up with your arms at your side. Next, allow your arms to drift out in a stretched position as shown above,
 

FoamRoller.jpg (13124 bytes)
For more of a challenge, allow your arms to drift up so that you feel a good stretch in your chest.
For the ultimate stretch (not everyone can tolerate this one so be careful), straighten out your legs.
 

Tips:

  • You should feel a good stretch in your chest, neck, upper back, and lower back.

  • If this causes soreness that lasts for more than a few minutes, stop!

  • Always use the foam roller on the ground.

If this feels comfortable, continue this position for 3-5 minutes.  Try this 2-3 times a day.