5 Best Stretches Using A Foam Roller To Relieve Pain
If you suffer from aches, pains, or stiffness after a workout, in the morning or just in everyday life then a foam roller should become your new best friend. Using a foam roller consistently can release knots and tension in your muscles while speeding up the healing process of the tissue. It can also be great for relieving stress while boosting circulation in the body. Try these five stretches using a foam roller to iron out the kinks and start feeling better today.
Lower back pain often stems from tight glutes so doing this foam rolling exercise once a day can greatly help to release your glutes and relieve any tension. Sit on the foam roller with your feet flat on the floor, your knees bent and your hands resting on the floor behind you. Place your right foot on your left knee so that your hip opens up. Then gently move your right hip up and down the foam roller. Repeat on the other side.
Upper Back Stretch
Years of slouching over our desks, phones, and computers can result in a lot of tension in the upper back. This stretch can be effective in releasing your shoulders and upper back. Sit on the floor with your knees bent in front of you and place the foam roller behind you in a horizontal position. Lower your back onto the foam roller and position it so that it is underneath your shoulder blades. Use your feet and hips to guide your upper back up and down along the foam roller.
Stretching your shoulders consistently can help to prevent future injuries and keep the tissue in the area healthy. If you are feeling some tightness in the front part of your shoulder this will be a good stretch for you. Lay on your stomach and extend your right arm out to the side. Place the foam roller underneath the area where your chest and shoulder meet. Position it so that it creates an X with your body. Extend your arm in front of you and then gently bring your elbow toward your ribcage. Repeat ten times and then do the same on your left side.
Inner Thigh Stretch
Having tight thighs can result in knee pain so it is important to stretch them out. Foam rolling the inside of your thigh may increase circulation to the area and aid in reducing inflammation, which could be the cause of the knee pain. Lay on your stomach and bring your right leg out to the side at a bend so that your inner thigh is resting on the floor. Place the foam roller underneath your thigh perpendicular to it and parallel to your body. Prop yourself up onto your forearms and use them to guide the foam roller across your inner thigh. Do it ten times and then repeat on the left side.
Tight calves can really put a damper on your exercise routine and lead to other aches and pains in the body so it is important to stretch them daily. Sit with your right leg extended in front and your left foot on the floor with your left knee bent. Place your hands behind you on the floor for support and place the foam roller under your right calf in a perpendicular position. Using your hands for support, guide your right leg up and down the foam roller from the ankle to the knee. Repeat ten times and then repeat the same movement on the left leg.
Please do not foam roll anything that feels like a pinched nerve. If you are not certain, please consult a professional.