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Disclaimer - The exercises here are for educational purposes only, and before you try any of them, consult with your therapist or doctor.

Instructions For The Foam Roller Exercises

Vertical Spine Roll

Instructions:

  1. Position the Foam Roller: Place the foam roller vertically on the floor, ensuring it aligns with your spine from the back of your head down to your tailbone.
  2. Lie Down: Position yourself so that you're lying down on your back, with the foam roller supporting the length of your spine.
  3. Foot Position: Keep your knees bent and your feet flat on the floor.
  4. Arm Position: Extend your arms out to the sides with your palms facing down. Rest your arms on the floor for additional support.
  5. Roll Side to Side: Gently roll your body from side to side, allowing the foam roller to massage along your spine.
  6. Duration: Perform this exercise for about 30 seconds. Feel free to repeat it once or twice for added benefit.

Thoracic Spine Roll

Instructions:

  1. Position the Foam Roller: Place the foam roller horizontally under your middle back, specifically across your shoulder blades.
  2. Foot Position: Keep your knees bent and your feet flat on the floor.
  3. Hand Position: Clasp your hands behind your head or place them across your chest for stability.
  4. Roll Up and Down: Roll your body up and down, allowing the foam roller to move from the upper to the lower mid-back region.
  5. Duration: Perform this exercise for about 30 seconds. You can repeat it once or twice for maximum relief.

Lateral Rib Cage Roll (Advanced)

Instructions:

  1. Position the Foam Roller: Lie on your side with the foam roller positioned under your armpit area.
  2. Arm and Hand Position: Rest your forearm and hand on the floor for balance, and place your top hand on your hip.
  3. Roll Up and Down: Roll your body up and down, focusing on massaging the side of your rib cage.
  4. Duration: Perform this exercise for about 30 seconds. For best results, repeat it once or twice.

Bonus Standing Versions Of The Foam Roll Exercises

Standing Vertical Spine Roll In Standing

Instructions:

  1. Position Foam Roller: Place the foam roller vertically against the wall, ensuring it aligns with your spine from the back of your head down to your tailbone.
  2. Standing: Position yourself so that the middle of your spine touches the foam roller, and it supports the length of your spine.
  3. Foot Position: Keep your knees slightly bent, your feet under you, and flat on the floor.
  4. Arm Position: Extend your arms out to the sides with your palms facing down. Rest your hands on the wall for support.
  5. Roll Side to Side: Gently roll your body from side to side, allowing the foam roller to massage along your spine.
  6. Duration: Perform this exercise for about 30 seconds. Feel free to repeat it once or twice for added benefit.

Thoracic Spine Roll In Standing

Instructions:

  1. Position the Foam Roller: Place the foam roller horizontally against the wall aligned with your middle back, specifically across your shoulder blades.
  2. Foot Position: Keep your knees slightly bent, your feet under you, and flat on the floor.
  3. Hand Position: Place your hands on the front of your thighs for balance & stability.
  4. Roll Up and Down: Roll your body up and down, allowing the foam roller to move from the upper to the lower mid-back region.
  5. Duration: Perform this exercise for about 30 seconds. You can repeat it once or twice for maximum relief.

Standing Lateral Rib Cage Roll In Standing

Instructions:

  1. Position the Foam Roller: Stand with the foam roller positioned under your armpit area.
  2. Arm and Hand Position: Reach up and rest your hand on the wall for balance.
  3. Roll Up and Down: Roll your body up and down, focusing on massaging the side of your rib cage.
  4. Duration: Perform this exercise for about 30 seconds. For best results, repeat it once or twice.

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Disclaimer

The information in this video is intended for informational and educational purposes only and in no way should be taken to be the provision or practice of physical therapy, medical, or professional healthcare advice or services. The information should not be considered complete or exhaustive and should not be used for diagnostic or treatment purposes without first consulting with your physical therapist, occupational therapist, physician or other healthcare provider. The owners of this website accept no responsibility for the misuse of information contained within this website.