Say Goodbye to Back and Shoulder Soreness with Simple Foam Rolling Moves

Tired of that persistent back and shoulder pain? You’re not alone. Daily activities such as sitting at a desk typing all day or overusing certain muscles can lead to tightness, restricted range of motion, and the formation of painful trigger points. Luckily, you don’t have to suffer in silence. Foam rolling is an effective and easy way to roll the pain away and restore mobility to your back and shoulders.

The Science Behind Foam Rolling

Foam rolling works by breaking through soft tissue adhesions, drawing fresh blood, oxygen, and nutrients into the targeted muscle areas. This helps elongate and relax the muscle fibers, restoring range of motion and overall muscle health. Foam rolling is also an excellent warm-up and cool-down tool for exercise.

Choosing the Right Foam Roller

There’s a variety of foam rollers available, each with different levels of firmness and textures:

Red foam rollers: These are generally softer with more give, ideal for those new to foam rolling or with sensitive muscles.
Black foam rollers: These denser rollers provide more pressure and are suited for those who need a firmer touch.
Rumble rollers: These are knobby and dense, designed for trigger point release and best suited for those who can handle more pressure.

Foam rollers also come in different lengths, so choose one based on your needs and available space.

Rolling Techniques for the Mid and Upper Back

To foam roll the mid and upper back, follow these steps:

Place the foam roller on the floor, perpendicular to your body.
Lie down on the roller with it positioned across your mid-back.
Keep your knees up with feet firmly planted on the ground.
Put weight into your feet to raise your lower back, and use your feet to slowly move your body up and down the roller, from mid-back to upper-back.
Do about 10 passes.

To increase the intensity, cross your arms in front of you, placing more bodyweight onto the roller. For a gentler approach, place your hands on the floor to hold you up slightly.

Rolling Techniques for the Lats

To foam roll the lats (the muscles on the back and sides of the body), follow these steps:

Turn to your side and extend your lower arm above your head, resting the roller under your side.
Make sure the roller is positioned in the belly of the muscle, not on your ribcage.
Lift your body off the ground with your legs and use them to move you up and down the roller.
Do 10 passes on one side, then switch and do 10 on the other side.

To increase the intensity, keep your top hand off the ground; for less pressure, place your hand on the floor to help lift you up slightly. You can also adjust your rolling position by angling your body forward and backward to target specific areas.