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Running Yoga Working Out Weight Loss

Foam Roller Exercises

Roll Out! Foam Roller Massage

August 20, 2011

2 / 7

by POPSUGAR Fitness 9

Upper Back (aka Thoracic Spine)

I love rolling out my back after a long bike ride or day at the computer.

Start lying face up with the roller underneath your shoulder blades. Interlace your fingers and place them behind your head to support the weight of your skull.
Push with your feet to roll up and down your upper back.
Roll from shoulder blades to the mid-back (keep the roller where you have ribs) for 30 to 60 minutes.

Photos courtesy of: Core Performance Women (Penguin)

2 / 7

by POPSUGAR Fitness 9

Upper Back (aka Thoracic Spine)

I love rolling out my back after a long bike ride or day at the computer.

Start lying face up with the roller underneath your shoulder blades. Interlace your fingers and place them behind your head to support the weight of your skull.
Push with your feet to roll up and down your upper back.
Roll from shoulder blades to the mid-back (keep the roller where you have ribs) for 30 to 60 minutes.

Photos courtesy of: Core Performance Women (Penguin)

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9 Comments

My Size Healthy 1 year

I had never heard of foam rolling until last fall when I started at the gym I go to now. I have a love/hate relationship with the "pool noodle" (as my husband calls it-ha!) but I know it's so good for me to do. I do certain moves at the gym and others I do at home because I just feel goofy doing them in public :)

Ab2273672 1 year

WORTH A TRY!

2 years

They are worth the price. My one gym has homemade ones out of cheap foam and they are always collapsing and getting dented. My other gym has really nice, sturdy green and white swirly ones and they are excellent and really hold up. There are other instruments to perform myofascial release with too on smaller parts like your arms.

lifeloveandlattes 3 years

I had to use this for physical therapy after surgery. It feels pretty good if you have knots between your shoulder blades. But they are such a rip-off - my PT told me they only cost about 40 cents to make. I don't think they are worth it.

inlove23 3 years

To Munkeyhed my trainer used to always make me use the roller and I hated it because I felt like some positions were super awkward to do in public. lmao. But, I do feel better afterwards even though it hurts in the process. haha.

rachekate 3 years

Best advice is to suck it up it can be brutal (I have horrible IT issues) but you will be so glad when its done.

Munkeyhed 3 years

My trainer is always trying to get me to use the roller, but I find it really uncomfortable. She says I'm doing it right, but I hate it. Any suggestions?

Sasseefrass 3 years

Yep! The basic technique is the same as for calves: Cross one leg over the other and roll away. Or, do it with your legs uncrossed if it's too intense the other way.

cgnelson 3 years

Is there anyway to use the foam roller to work on hamstrings?