How to loosen your back using a foam roller - Dr Tania Leski Explains

Foam Roller Exercises recommended by our therapists
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Start in this position first

1. CORE WORK ON THE ROLLER

• Lie faceup with foam roller horizontally under upper back (below shoulder blades), knees bent, feet flat, and hands behind head.
• Tighten abs and press into feet, lifting hips slightly to slowly roll from upper to middle back.
• Find a tender spot. Hold, release, and repeat.

 

• TIP: For a deeper back stretch, lift your hips

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Hold for 30-60 seconds. 
Repeat 2-3 times per session.
No more than 3 sessions of this activity per week.

Then apply pressure through upper back Add rolling ( over you your upper back) once Dr Tania Leski has checked your strength and realigned the spine.

2. Foam roller to release the upper back

• From this position, bring foam roller under lower back, with knees bent and arms out to sides.
• Contract abs and tilt slightly to left to target muscles along left part of back.
• Still tilted left, press into feet to roll back and forth from midback to top of hips, stopping when you find a sore spot.
• Hold, release, and repeat.
• Switch sides, tilted slightly to right.

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TIP: For a deeper back stretch, lift your hips

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Roll up and down either 10 times or for up to 5 minutes.
Repeat 2-3 times on both the upper and lower part of the upper back.

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