Foam Rolling for Beginners
March 3, 2020
By Chiro One Wellness Centers
Feeling tense or tight these days? Maybe it’s time to look into some self-myofascial release exercises to help you out. When done in conjunction with your chiropractic treatment and therapies, these techniques can be wonderful tools to add to your pain relief arsenal.
Self-myofascial release exercises help smooth out the connective tissue that attaches and stabilizes your muscles—also known as fascia. Practitioners use an instrument, like a small exercise ball or tennis ball, to apply pressure to a group of muscles or fascia. These are usually tense due to inactivity, overuse, repetitive motions or injury.
For neck and shoulder tension
This myofascial release exercise is great for folks who find themselves frequently hunched over. Forward head carriage can cause an imbalance in the neck and shoulder muscles, notably the upper trapezius. This can contribute to headaches and tight shoulders.
To add a little extra to your release, move your head from side to side (ear to shoulder). You can also hold your arm out straight in front of you and move it from right to left.
For low-back and sciatic tension
This myofascial release exercise is perfect for those who sit for long periods throughout the day! A sedentary lifestyle can make the piriformis muscle (which runs from the outside of the hip to your sacrum bone) tight. This can can contribute to low-back pain and even sciatic pain.
To add a little extra to your release, deepen your stretch by crossing one of your legs over the other at the knee.
Always consult with your doctor or chiropractor before beginning any new therapies, especially if you have a serious medical condition, physical limitations or experience chronic pain.