Simple Solutions for Back Pain #8: Foam Roller Stretch & Arm Lifts

I’m in the process of completing a Foam Roller Series to post with the goal of launching it to you this winter. In the meantime, you can find many of the Foam Roller  exercises in the Back Pain Relief category of the Changing through Movement Blog.

How the Foam Roller can help You stretch Chest and Shoulders

Lying on the foam roller effectively releases tension and also aligns your spine, improving posture. When you add shoulder range of motion exercise, you open your chest, which releases your upper back and stretches shoulder and arm muscles safely.

Stretch Your Chest & Shoulders with this Simple Foam Roller Exercise

Arm Lifts

Lie on the foam roller lengthwise and imprint your spine; start with your arms by your sides on the floor.

• Inhale – Lift your arms in line with ears while keeping your spine imprinted.
• Exhale – Lower your arms to 3 or 4 inches above the floor.
• Repeat 8 to 10x

Reminder: keep your abdominal muscles engaged to help protect your back and strengthen your core.

For optimal alignment, make sure your head is on the foam roller completely and if possible, your tailbone too.

Simply lying on the Foam roller and allowing your spine to imprint can improve your posture significantly. The arm lift exercise lengthens your spine while also opening the chest and shoulders.
Have you been on a foam roller yet today? Be good to your spine and add more foam roller work to your private Pilates sessions and home routines.

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