Here are some incredible self-massage techniques with the foam roller. This set of gentle back openings takes only five to ten minutes (depending on how long you have to hold them). These are great to do by themselves or before or after a workout to warm up or cool down. As always we want to make sure that nothing feels too extreme. Remember not to force yourself into any pose. If something does not feel right, then that means that your body is not ready and you need to gently come out of the position. Once in the pose you want to find a gentle, mild opening and stretch. Remember to use full, free breaths to help you soften into the postures. If you are feeling pain with any of these poses, your foam roller may be too hard. More therapeutic foam rollers are available in softer materials that may be better for those who are tighter, stiffer, and less flexible.
EXERCISE: GENTLE BACKBEND WITH THE FOAM ROLLER
Start with the foam roller perpendicular to your mat.
• Sit on your mat in front of the foam roller. Your knees should be bent with the feet flat on the floor.
• Lie back on the roller so the mid back (right below the shoulder blades) is on the roller.
• Keep the behind and feet on the mat as you go through the exercise.
• Still sitting up, lace the hands behind the head with the elbows to the sides.
• Inhale and start to go up and over the foam roller trying to pull the elbows towards the floor.
• Exhale and curl the body back up through the ribcage back to the starting position.
• Do four to six reps.
• Make sure that you move slowly and use full, tension-free breath.
EXERCISE: ROLLING OUT THE UPPER BACK WITH THE FOAM ROLLER
• Start with the foam roller perpendicular to your mat.
• Sit on your mat in front of the foam roller.
• Your knees should be bent with the feet flat on the floor.
• Lie back on the roller so the mid back (right below the shoulder blades) is on the roller.
• The hands should be behind the head with the elbows in a wide position.
• Try to keep the arms in this position throughout the exercise.
• Gently lift the behind off the mat. The behind should hover up off the floor just a few inches.
• The knees should remain bent and feet flat on the floor.
• Inhale and start to move the behind closer to the heels as the roller travels toward the upper back. You can rise onto the balls of the feet.
• Exhale and move the behind away from the heels as the roller travels away from the head toward the mid back. Place the heels back down on the floor.
• On the inhale as the roller travels up toward the head you can release the head back if your neck feels okay.
• On the exhale as the roller travels back down the body you can look between the legs.
• Do 6 to 8 rolls back and forth.
• To release, gently set the behind down, hold onto the back of the legs, and slowly bring yourself up to a seated position.
EXERCISE: OPENING THE PELVIS WITH THE FOAM ROLLER
• Start with the foam roller perpendicular to your mat.
• Sit on your mat with the foam roller under your bent knees.
• Slowly lower yourself down to the mat.
• With the feet flat on the floor, press the hips up, place the foam roller under the hips, and slowly lower the back of the pelvis down onto the roller.
• You can hold this position (with the feet flat on the floor) and feel the back of the pelvis stretching as the front of the hips open.
• To feel a bit more opening in the lower back, fold the knees into your chest and hold the position for 20 to 30 seconds.
• To go even further into the openings, lengthen the legs out to a straight position. Hold for 20 to 30 seconds. You should be feeling a mild stretch but no discomfort.
• To add on to this last pose, bring your left knee into the chest keeping the right leg extended.
• Hold for 10 to 20 seconds.
• Gently move the left knee toward the armpit to stretch the groin area.
• Hold 10 to 20 seconds, then gently release the leg and change sides.
EXERCISE: SIDE BODY OPENING WITH THE FOAM ROLLER
• Start with the foam roller perpendicular to your mat.
• Sit in front of your roller.
• Turn to the right side of the room and place your right waist (right below the ribcage) over the foam roller.
• The knees can be bent and comfortably stacked or for a bigger opening the legs can be long.
• Drape the arms over the head and allow the head to relax toward the floor.
• Grasp the top wrist with the bottom hand and gently pull toward the floor.
• You should be feeling an opening in the top, left side of the body. All the tissue between the ribs is opening and stretching.
• Hold for 20 to 30 seconds and change sides.
EXERCISE: SWAN WITH THE FOAM ROLLER
• Start with the foam roller perpendicular and in front of your mat.
• Lie prone (on your belly) on the mat with the crown of your head pointing toward the roller.
• Place the heels of your hands on the roller a little more than shoulder distance apart. The arms should be straight.
• Rest the forehead on the mat.
• Inhale, draw the shoulder blades away from the ears as you press into the foam, and bring the eyes and sternum forward.
• Exhale and slowly lower back down to the floor.
• As you come up you want to feel the shoulders draw away from the ears and the collarbone widening.
• Do 6 to 8 reps and rest in Child’s Pose.
What are your thoughts? Comment below!
~ by Jennifer Gianni
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Thanks for the tips! Would love to see some picture with these descriptions! What brand are your favorite softer foam rollers?
Hi Catherine,
It is so good to hear from you. I miss you a lot. You have to come visit us in asheville!
I am glad to hear you like these foam roller exercises. They are a few of my favorite. I will ask Angelo if we can upload a few pics of these. But the good news is that my next online workshop will be Body Rolling. So all of these plus a bunch more will be included. Starting in April, I am also teaching a weekly Body Rolling class here at the asheville studio on wed at 1230pm.
Keep the questions coming.
Love
Jen
I teach and prefer body rolling with balls. Trigger Point has recently introduced a soft grid-like long roller which I tried in an SMR workshop at the recent IDEA World Convention. At last everyone agrees that for fascial release softer is better!
Hi Tessa,
I like the balls too! In fact, using different implements ( shapes, materials and tensions) is probably a great way to keep the communication channels in the body clear. I love that the word is out a about using gentler feedback in release work and that it creates much better outcomes in the long run! It is very counter intuitive for most and a hard sell but once clients consistently do it the proof is in the pudding!
Love
Jen