Foam roller shoulder and neck

Foam Roller Shoulder Exercises

foam roller shoulder and neck

Wellness Wednesday: Try a foam roller for a DIY massage


Back pain or tension is a common problem for many people. Stress, anxiety, injury, and inactivity can all cause pain in your neck as well as upper and lower back. You can stretch out these areas by targeting your neck and upper and lower back with a foam roller, also known as myofascial release. This article was co-authored by Sarah Gehrke, RN. Sarah Gehrke is a Registered Nurse in Texas.

A foam roller may be just the thing you need to ease your neck pain. This styrofoam cylinder, often available at gyms, is a popular way for people to stretch their muscles or perform a self-massage. Foam rolling and other forms of massage can help ease trigger point pain. Slowly roll the foam roller until you find a tender spot or trigger point. Then apply gentle, steady pressure to that spot until pain subsides, but no longer than 60 seconds. The foam roller can be used both vertically and horizontally to roll out trigger points in the mid- and upper- thoracic paraspinal muscles.

And when rolling out, remember that the site of pain may not always be the cause of the problem. To use the Peanut on your upper back, you will place the balls on either side of your spine in your mid-back while lying on the ground. Do not crunch so high that you come up of the balls. You just want to tighten the muscles and then relax them. After performing 2 or 3 crunches, move the ball up higher on your spine and repeat. Crunch and then relax back over. Place the ball on the ground and lie face down on top of it with the ball right in your chest beside your shoulder joint.

Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Bailey is also an Anatomy and Physiology professor. Andrea Cespedes has been in the fitness industry for more than 20 years. A personal trainer, run coach, group fitness instructor and master yoga teacher, she also holds certifications in holistic and fitness nutrition. You might associate the foam roller with recovery, but it can also be used during your workouts to strengthen your muscles. Foam rollers are frequently used to loosen up your hips, thighs and calves, but your shoulders also benefit from these cylinders of polyethylene foam that range in size from 1 foot to 4 feet in length and 4 inches to 6 inches in diameter. Use a foam roller for your shoulder to improve range of motion and alleviate pain and tightness.


5 Quick Foam Rolling Moves to Alleviate Neck, Shoulder and Upper Back Pain

Alleviate muscle tension with these simple foam roller stretches


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  1. Georgia H. says:

    Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.

  2. Beattie A. says:

  3. Garland B. says:

  4. Angellisa says:

    Do you have tight knots in your upper back or shoulders?

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