The following Foam Roller Exercises are designed to release muscle tension and improve the flexibility of specific joints and muscles of the upper back, chest, shoulder, arm and forearm. When performed correctly, these Foam Roller Exercises can be used to perform effective self massage or muscle release techniques, simulating the effects of a sports massage.
You should discuss the suitability of these Foam Roller Exercises with your physiotherapist prior to beginning them. Generally, they should only be performed provided they do not cause or increase pain.
The following foam roller exercises should generally be performed 1 – 3 times per day provided they do not cause or increase pain. Initially, they should be performed gently, infrequently and on a soft surface to allow the body time to get used to the exercise. As your flexibility improves, these foam roller exercises can be progressed by performing them on harder surfaces or gradually increasing the duration or frequency of the exercises provided they do not cause or increase pain.
Thoracic Extension
The following foam roller exercises are designed to improve upper back flexibility, posture and thoracic extension range of movement (backward bending of the upper back).
Place the foam roller under your upper back as demonstrated (figure 1). Breathe normally keeping your back and neck relaxed. Hold this position for 15 – 90 seconds provided it is comfortable and does not cause pain.
Rotator Cuff Release
This foam roller exercise is designed to improve rotator cuff flexibility (muscles of the shoulder blade).
Place the foam roller under your shoulder blade (rotator cuff) as demonstrated (figure 5). Using your legs, slowly move your body forwards and backwards allowing the roller to massage the shoulder blade region and back of the shoulder. Breathe normally keeping your muscles relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. This exercise can also be performed with your hands behind your head or your arms across your chest.