The foam roller is one of the most popular home exercise items as they are often cheap and offer a wide variety of uses. Many people have a foam roller, but have difficulty coming up with ways to use it. This article will explain five basic exercises that can be performed using a foam roller.
Pec Stretch
To set up the stretch for the pectoralis muscles, the foam roller can be placed on the floor. Then, you can lie on it so that the foam roller is directly under the entire spine and supporting the head. The arms can be brought up into 90 degrees of shoulder abduction and elbow flexion. At this point, the arms can relax towards the floor and a stretch should be felt across the chest.
Latissimus Dorsi Mobilization
In addition to stretches, the foam roller can be used to perform soft tissue mobilization which is similar to a self-massage. This can help alleviate muscle soreness and general tightness. To mobilize the latissimus dorsi, the foam roller can be placed horizontally on the floor. Then, you can lie on your side with your shoulders above the roll so that the back/side of your torso is on the foam roller. At this point, you can roll back and forth to target the latissimus dorsi muscle.
Thoracic Extension Mobilization
Mobilization of joints can improve range of motion and alleviate sensations of stiffness. The thoracic spine is a typical region of the back that can become stiff after sitting for long periods of time. To mobilize the thoracic spine, the foam roller can be placed horizontally on the floor. Then, you can lie on the floor with the foam roller placed just below the shoulder blades. Lastly, you can place the hands behind the neck and extend the back over the roll.
Glute/Piriformis Mobilization
Soft tissue mobilization of the gluteal muscles and piriformis on the posterior aspect of the hip can also be performed with a foam roller. With the foam roller on the floor, you can place your hips on it as if you were sitting with support from your arms. Then, you can cross one leg over the other in a figure 4 position. From here you can roll forward and backward on the roll to target the gluteal musculature and piriformis of the leg that is crossed.
Bridge
In addition to stretching and mobilization exercises, the foam roller can also be used to provide an unstable surface. This increases the coordination and control required to complete an exercise with good form. To perform a bridge with a foam roller, you can begin by lying on your back with the knees bent and feet flat on the floor. The foam roller can be placed under the feet so that it is perpendicular to the body. This will challenge the hamstrings and glutes as you lift the hips from the floor because you will have to prevent the foam roller from rolling in or out.
These exercises are provided as examples and should not be used to try to treat an injury. If you regularly experience tightness, stiffness, or pain, physical therapy can provide significant relief. Call Respire Physical Therapy at 703-671-1871 or click here to schedule an appointment with one of our Physical Therapists to relieve your symptoms and get back to your life!
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