A foam roller can be used to relieve knots and tension in your muscles. It doesn’t matter if you exercise regularly or not. If you have an ache or a tight feeling somewhere, a good foam roller can dig it out and get rid of it.
The clue is in the name really. You put a comfortable amount of weight onto the foam roller and roll it backwards and forwards. There are specific techniques you can use for each body part, and we’ll touch on that in a bit. The more weight and pressure you put onto the muscle, the deeper it will penetrate into your muscles. Don’t put all your weight on your first go of a foam roller, build up to it so you can get used to it. How to use a foam roller for back pain / tightness Sit down with your legs out in front of you and place your foam roller directly behind you. Gently lean back onto the foam roller and raise your hips off the floor. Turn to one side and balance using your elbow and forearm as if you’re doing a side plank. Go backwards and forwards slowly on the foam roller. After 2 minutes, swap sides and do it again. You can also reduce back pain by rolling on your bum. Simply sit on your foam roller and roll backwards and forwards. To target each individual cheek, cross one of your legs over. Do this for another 2 minutes.
Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.
The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.