Trigger Point Performance Foam Roller: http://amzn.to/1LIZvS6. Watch more How to Use a Foam Roller videos: http://www.howcast.com/videos/513829-How-to-Foam-Roll-Upper-Shoulder-and-Traps-Foam-Rolling. So I’m going to demonstrate how to foam roll to loosen up your shoulders and your upper traps. So you’re going to place the roller on the ground, and you’re just going to lie on it, on your upper back. These are your upper trap area through here. And you’re just going to kind of roll back and forth, I would say for about two minutes. You can support your head if your neck starts to hurt. You can totally support your head. Roll toward the left, exploring to see where the tender points are. Then roll toward your right. Notice how my hips are off the ground so I get that direct pressure onto my upper traps. This is also getting the posterior side of my shoulders, rear delts. And if you want to get closer into your scapula, you also have the option of turning the roller vertically, lying on it completely with your body, and this is kind of getting those hard to get areas by my scapula, lower trap area. Supporting yourself on the ground here. And you could also keep that support going on with the opposite hand to support your neck. And you’re just focusing on the left and then the right. And that’s a sure way to get your upper traps and the back of your shoulders.
Release muscles you might not know are tight with this DIY massage. Expert tips provided by wellness physical therapists at the Mayo Clinic Healthy Living Program. Get more healthy action tips from the Mayo Clinic App: http://mayocl.in/2tbMb57
Try this short neck release sequence from Sue Hitmann, author of The MELT Method, to relieve stuck stress in your neck, one of the most victimized regions of your body.. In her book The MELT Method, therapist Sue Hitzmann offers a breakthrough self-treatment system to combat chronic pain and erase the effects of aging and active living—in as little as ten minutes a day. With a focus on the body’s connective tissues and the role they play in pain, stress, weight gain, and overall health, Hitzmann’s life-changing program features techniques that can be done in your own home.
The Sitting Solution. http://lxnhealth.com/4. Hi there, It’s Chad & Brenda Walding with The Sitting Solution.. We’re so glad you’re here with us today on our mission to to raise awareness about the sitting problem. Our goal is to inspire you to take action and give you the practical tools to do so. The underlying message here is that you must take an active role in your own health.. The Sitting Solution is the ultimate guide to resolving your pain, restoring your posture and fixing your sitting problem.. We want to help you become more aware of how and why chronic sitting is undermining your health so you can eliminate this potentially dangerous blind spot. Most people “don’t know that they don’t know” that frequent sitting is a problem. They are experiencing pain and suffering but don’t understand why. If you understand the implications of chronic sitting on your health, you will be more motivated to make a change.. Click this link for our free report which covers the science behind that deleterious effects of sitting as well as some helpful tips to get you moving in the right direction: http://lxnhealth.com/ssyoutube. You can purchase foam rolls here: http://lxnhealth.com/roller. We hope you found this video helpful and if you’re looking for more solutions to your sitting problem check out our program here: http://lxnhealth.com/4. PS Use this link to share this video on Facebook with your friends! http://youtu.be/Q7sBMicSn14. To your health,. Chad Walding DPT, OPT L1, RKC. Brenda Walding DPT, FDN
Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.. Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. And the benefits of foam rolling may vary from person to person.. PEANUT TOOL: https://bit.ly/2LfmpYo. FOAM ROLLER: https://bit.ly/2WFvvmf. Join the Facebook VIP GROUP ask questions there: https://www.facebook.com/groups/activhealthvip. Instagram account: http://instagram.com/activchiro. Facebook: http://www.facebook.com/activchiropractic. Research: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/. Camera Equipement Used: Sony A7Rii. https://amzn.to/2MxCuab. Slider. http://amzn.to/2gYid1N. Tripod: http://amzn.to/2gOPM2s. DISCLAIMER: All content and media on Activ Chiropracitc youtube channel is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read on this Website.. If you think you may have a medical emergency, call your doctor, go to the nearest hospital emergency department, or call the emergency services immediately. If you choose to rely on any information provided by Activ Chiropracitc, you do so solely at your own risk.. External (outbound) links to other websites or educational material (e.g. pdf’s etc…) that are not explicitly created by Activ Chiropracitc are followed at your own risk. Under no circumstances is Activ Chiropracitc responsible for the claims of third party websites or educational providers.. 7 Best Beginner to Advanced Foam Rolling Exercises | Thoracic Mobilisations Back Shoulder Neck Pain. 7 Best Beginner to Advanced Foam Rolling Exercises | Thoracic Mobilisations Back Shoulder Neck Pain7 Best Beginner to Advanced Foam Rolling Exercises | Thoracic Mobilisations Back Shoulder Neck Pain. 7 Best Beginner to Advanced Foam Rolling Exercises | Thoracic Mobilisations Back Shoulder Neck Pain. Foam Rolling, Foam Roller, Thoracic mobility, shoulder pain, physiotherapy, mobility, muscle, massage, chiropractor, chiro, activ chiro, activ chiropractic, kyphosis, posture, peanut, lacrosse ball, Trigger point, therapy, rehabilitation, rehab. Foam Rolling, Foam Roller, Thoracic mobility, shoulder pain, physiotherapy, mobility, muscle, massage, chiropractor, chiro, activ chiro, activ chiropractic, kyphosis, posture, peanut, lacrosse ball, Trigger point, therapy, rehabilitation, rehab. Foam Rolling, Foam Roller, Thoracic mobility, shoulder pain, physiotherapy, mobility, muscle, massage, chiropractor, chiro, activ chiro, activ chiropractic, kyphosis, posture, peanut, lacrosse ball, Trigger point, therapy, rehabilitation, rehab
http://kbandstraining.com/trap-stretches-and-neck-stretches-with-the-recovery-foam-roller/. The trap and neck muscles can affect each other greatly. If one or the other has tension within the muscle, it can affect the coinciding muscle. To maintain proper mobility and range of motion athletes must learn to effectively use a Recovery Foam Roller. By utilizing a Recovery Foam Roller athletes will be able to stretch the traps and neck through compression and deep tissue massage.. The Recovery Foam Roller should be placed against the wall. Next, angle your body so that the Recovery Foam Roller is perpendicular to the length of your body. Now place your body against the foam roller, pressing it deeply into the tissues of your trap muscle. At this angle you’ll find a lot of tension.. After completing static holds in this position, you will then begin using a deep tissue massage technique. In other muscles of the body 1-3 inch rolling segments were utilized to attack trigger points. For the trap muscle it is a little harder to achieve small movements because the muscle is not as long. To roll the trap muscle effectively you will need to continually roll the length of the muscle.. The trap muscle can be very stubborn. Switch between the static holds and deep tissue massage techniques we have discussed until the area loosens. Sometimes, the trap muscle does not feel tight until after 3 to 5 minutes of rolling. This muscle holds tension much different than the longer muscles of the legs. When rolling your leg muscles, you will find trigger points very easily. When rolling the trap muscles, the muscle will stay tight in its full length masking the trigger points until the muscle is stretched. After the muscle loosens you can then find small trigger points throughout the trap.. Head to KbandsTraining.com for a complete workout breakdown of the trap and neck muscles. Also, you will find the Rejuvenate Stretching Sequence. This series of exercises will show you how to effectively foam roll your entire body alleviating stress and pain. The Rejuvenate Stretching Sequence will take about 15 minutes to complete and should be used before every training session.
Avoid These 7 Common Foam-Rolling Mistakes. Get the most of out of your foam roller by learning how not to use it. RELATED: 7 Great Foam-Rolling. 7 Foam Rolling Mistakes You Should Avoid.
March 16, 2019 March 16, 2019 admin Comment(0) You’ve probably heard your runner friend or gym buddy mention how their foam roller is both their best friend and worst enemy. How it hurts so good. While it’s true that foam rollers can be a great recovery tool, there’s more to rolling for relief. 7 Foam Rolling Mistakes You Should Avoid.
And how to get rolling the right way. By Isadora Bau m. mheim3011 / Getty Images. You’ve probably heard your runner friend or gym buddy mention how. There’s one exercise that never gets old: the pushup.It’s not an easy exercise, which makes it a source of frustration for many. Depending on how strong you are, the pushup can rival the bench press in terms of strength gains.
A 2015 study published in the Journal of Strength and Conditioning Research showed that adding a resistance band to the pushup. Top 7 Benefits of Foam Rolling Every Day and the Mistakes to Avoid! Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility. Chances are that if these words are repeated again and again in reviews, it might be a tourist trap worth running from. Always filter for more critical reviews to get a better sense of what to expect.
Regardless, it is best for fitness professionals to advise pregnant women to avoid using a foam roller on the calves during their 3 rd trimester. Foam Rolling Resources:-For more details on foam rolling or to see examples of some great techniques, check out NASM’s blog post entitled Foam Rolling-Applying the Technique of Self-Myofascial Release. The foam roller is a staple piece of exercise equipment that is found in most modern gym environments – you may also come across it in Pilates and reformer Pilates studios, where it is used for an entirely different purpose than it was designed (to create instability as opposed to massaging muscles).. While traditionally they were made from foam, nowadays they are made.
7 Foam Roller Exercises to Release Hip Pain. Grab a foam roller and use the following routine to relieve your hip pain quickly and easily. Eat These 7 Foods to Keep Your Lungs Healthy (and Which to Avoid) The 12 Best Low Carb Vegetables and Their Benefits. The 7 Best Natural Substitutes for White Sugar.
Relax your right leg as you slowly roll yourself back so the foam roller glides up your leg. Move gently back and forth for 30-60 seconds, concentrating on any tight areas. Switch sides. 7. Foam Roller Quad Roll.
Stretching your quads and taking care of them with a foam roller is extremely important for your knee health!
List of related literature:
10 the foam on top which is likely to cause harm or danger.
Soft-jaw leghold traps (Fig. 9.8) carry a specific risk – they may cause stress and often cause minor to moderate injury to the trapped leg, and can cause more
My own preference is for traps that contain an oil and vinegar mixture, as these seem to offer no adverse effects to bees or honey and are easy and inexpensive to install.
The important adventofinsulations that resist air movement, such as dense-pack cellulose, rigidinsulation board, and spray foam, can prevent the latter of these risks—airleakage through and around the insulation.
The new model has vertical, not horizontal, ¼-in screening to exclude large insects, the cylindrical trap body is enlarged from 9 to 10 in in diameter to take an 8¾-in motor which replaces the standard 8-in motor and finally, the trap body is lengthened to eliminate the three legs.
Not reliant on killer chemicals, these snare crawling insects in enclosed boxes (roach traps) or containers (ant traps), flies on old-fashioned flypaper (with no added insecticide), and mice on sticky rectangles.
My traps are in a constant state of spasm because of an autoimmune arthritis called ankylosing spondylitis. Im fused from T12-C1. Also, my spine curved forward while my body grew new bone to shore up my spine. The soft tissue has calcified. I can’t tilt my head or nod up and down. Ive got 10° turn one way and 20° the other. Any ideas how to help these muscles and daily headaches? Its not just the traps, but they give me the most pain! Massage helps, but just 48 or so hours!
Hello to those with tight upper traps! I hope I can help here. I’m an Australian Physical Therapist who’s passionate about trying to understand and solve the root cause of common issues, and I’ve put together a short video on how to improve upper trap tightness and stop it from coming back. Basically, tight upper traps have everything to do with stiffness in the upper back (rib joints) and lower neck joints. These joints often become tight and overloaded and ask the upper traps to tighten in support. So any long-term solution needs to address these hidden deeper features. Obviously, posture plays a huge role here too and it’s important to make sure you don’t let those shoulders drop and roll forwards (and keep them there) for any meaningful length of time. This consistently overloads the very tissue responsible for tightening up those traps in the first place and can’t be neglected. Hope it helps! https://youtu.be/hBeGLjUmDuQ
Epic routine great form check my new foam roller wheels training I’m down to get you a set 2 train or review. I totally agree with using different rollers 4 alternate acupressure levels
The same back stretching that you do for your upper back, you should also do the same thing for your lower back. Why do I know what I’m talking about? I’m a contortionist in Las Vegas. That’s why I know what I’m saying.
thank you a bunch guys, i had bad posture problemsall my life and this has helped me a ton with my lordosis and kyphosis, again thank you so much for this.
I just want you to know that you have eased my pain tremendously so that I can now live a normal life. I wasn’t able to drive or work because of the pain. My physician gave me meds that eased the pain but they were destroying my stomach. Your video helped a lot and I’m now off my meds. Thank you very much!
I love this posture treatment solution “doso shocking guide” (Google it)! I`ve slouched most of my adult life, and was finally determined to fix my posture right after a friend of mine commented I was slouching at the gym. Making use of this material, my muscles are now being targeted for correcting my posture. After using it the first day, I can already tell the difference in my posture.
omg thankyou my shoulder was cramping so bad bc i had been sitting a looking at a screen for a while and once i followed your instructions it imediatly went away!!
My doc told me that I have shoulder bursitis but have pain in upper shoulder and after coming from work I couldnot remove my cloth what it is plese tell me
Thank you so much! I recently bought a foam roller for back pain related to my job (Esthetician) and bad posture over the years and these stretches are exactly what my body needed!!
This video not only helped with my body aches in my back and neck but getting rid of the headaches that came along with having these body aches. Now I can say I feel so much better and don’t get headaches like I did before doing the foam roller exercises for my back and neck. Thank you so much for this video!
This was an amazing stretch!! Just what I needed. My arm is very numb now but I can actually relax my shoulders and neck! Saving this one for those rainy days.
Are you nagging joint pains in your legs, lower back or hips? If yes then maybe silently you are seeking for its solution. In my opinion, there is a perfect solution for coulc.it/painfix you. Which gives your relief from pain in your legs, lower back or hips.
I’ve been spending a fortune on massages over the years. Maybe this is a better and cheaper solution. Anyone know if it’s possible to reverse the beginning of a mild case of being round-shouldered?
Best way is to go to a professional masseuse who also knows more about the human body than your average masseuse. I went and had knots from my traps all the way to my ankles and in the back of my head. These knots are no joke
On your right neck you seem to have what appears to me to be a hugely swollen lymph gland that should be looked at. It could be dealing with infection, or other. Seriously.
I got a foam roller for xmas and it helps me heaps when my back is tight after driving my truck. Will try the second exercise which is new to me. Cheers for sharing #mining
I’m having a 24/7 headache, I went to a neurologist and he told me it was pure “tension”/stress but I don’t feel really stressed, on the other hand when I go to a therapist, they always told me that I’m tense AF. But more in my trapezious, so I think it could be a nice thing to add those exercises… now. I’m gonna give it a try.
Hi I have been doing this for the past 3 weeks. Can you please tell me how often and how many sets we should be doing daily? I do a set of 4 of each exercise ( each set about 1 minute). Is it too much, too little, or ok? I do feel discomfort and I still don’t feel relief…I just want to make sure I’m doing enough or not too much…thanks so much
Question: How long is the foam roller you are using? Because in the vertical roller pose it looks like you are supported from your hips to your head, and my foam roller is 24 inches, but I can either support my head OR my hips but not both. So I can’t seem to do this pose comfortably. I am only 5 foot 2 inches tall.
I thought the roller wasn’t working on my upper back but when I put my hands behind my head and elbows up, HOLY. Found a huge knot. Feels way better now.
Thanks Dr. Nguyen, great video to help with my stiff neck from working on the computer. Please could you make a video with tips that helps those of us that have to work hours on the computer.
I have been trying for years to ease neck discomfort. You name it I tried: massages, chiropractic, special pillow, PostureMedic, cupping, physical therapy, Ice…. This video helped me tremendously, I can’t believe this, my pain went from 10 to 2! Thank You so much! I really appreciate You!
The angels can be done against a wall too. Just be flat on wall, tuck chin, and try and keep elbows connected to the wall. It is way harder than it sounds….
Very interesting video demonstrating foam roller exercises.
We did some anatomy 3d illustrations for Foam Roller exercises and you can find the same from this link. https://www.3dlabz.com/medical/foamroller-anatomy.html
If you have a lot of pain and want the tools to heal your body check out this. Watch the video, check out the testimonials. Scientifically proven to help your body harness the ability to heal itself. https://lifewave.com/stemcellstimulation Any questions please reach Shari at 858-735-9663 by texting first about where you saw the link and wait for her call she is very busy with getting these patches out to everyone in need!
Was looking several posture treatment options, and decided to quit on this Posture guide “doso shocking guide” (Google it). It turned out easy to follow. Upon giving it a go for the whole day, I discovered a difference. I really feel and look far better now with healthy posture and I have only been using it for a month.
I’d really like to get the hand & feet treatement kit and a foam roller, but I can’t decide which one between the soft roller and the melt performance roller.
I do yoga almost every day and I run four time a week, can you suggest me which one would be the best? Thanks a lot!!
I honestly didn’t think that this would work because my neck and back has been so painful for the last two weeks but I was so amazed that my neck felt so light after doing this This is the lightest I have felt in years, so thank you so much for this!! Such a lifesaver ☺️
13: And We have tied every man’s fate upon his neck; and We shall produce a Book for him on the Day of Judgment that he will find It as an Illuminated Spread Open Book.
14: It will be said to him: “You read your Book, enough is you for your Reckoning this Day”.
Every man is fastened a Recording Book upon his neck which will record his thoughts, word, and deeds after his age of 15th till death. There are 7 verses including this which mentions the Recording Book. They are:
Verse 18: 49: The Book will be produced and you will see the Fujjar/Mujirims apprehensive; they will say: “Woe to us! What kind of a Book is this? It omits nothing either small or large unless it is recorded”; they will find there presented whatever they had done, and the Impartial Lord will not be unjust to anyone”.
Verses 23: 62-63: “And with Us a Recorded Book that will reflect with Truth, they will not be wronged. But their hearts are absentminded about It, and they will continue their deeds without the consciousness about the Recording Book.
Verses 36: 12: “Indeed, We shall revive the dead, We are Recording all that they are sending ahead and that their footprints left behind, We have Recorded everything in an Open Ledger”.
Verses 45: 28-29: “On that Day You will see each community bowing on their knees, everyone will be called to their Recorded Book and you will be rewarded according to your earnings. This is Our Book that will show your deeds with Truth, and We have been Recording whatever you were doing”.
Verse 58: 6: “On the Day of Judgment, Lord Allah will resurrect them all again and will show them what they have been doing; Allah has Recorded everything, but they have forgotten it all, and Allah is a Witness over each and everything”.
Verses 78: 21-30: “For those who are living here following Satanic forces, Hell will be the dominion. They were not expecting the Trial in the Hereafter and were repeatedly rejecting Our verses. We have been recording everything in a Clear Book; so you taste, We have increased to you nothing except punishment”.
Since the Three-Time-Knower Lord is the Impartial, He is informing man about his activities through His Speech—Adhikr. If everyone has the awareness of this fact, there happen no feelings, words, deeds, etc. which one doesn’t wish to be recorded and presented on the Day of Judgment. But today, Arabic Quran reading Fujjar all over the world are not learning or propagating Adhikr anywhere; so they are indulged in every mischievous and shameful activity like communalism, chauvinism, terrorism, flesh trade, smuggling, rape, and bloodshed as explained in 2: 168-169. These aimless and worthless people by forgetting Adhikr are preferring bodily and worldly life without considering the soul and the Hereafter. Thus, they are earning Hell for the 7th phase. Through 20: 14 it is commanded to perform prayer to maintain the Book ‘Dhikree’. But by rejecting Adhikr these worst people are seeing sexual organs in their hearts during their prayers. As Truth Adhikr is the Standard for Reckoning on the Day of Judgment, one should utilize It here to weigh all his deeds. Otherwise, the read, heard, and touched verses will argue and witness against them and will push them into Hell. That is why it is told about these worst creatures in verse 6: 26: “They are preventing mankind from Adhikr, and are preventing themselves from It; indeed they are destroying none except themselves, but they perceive it not”. These true disbelievers are falsely boasting that they are worshiping Allah and are following Messenger Muhammed. But they are serving Satan by following 29 pseudo-prophets.
To put it briefly, the fate of everyone who received the Book is into Hell. Male or female by utilizing Adhikr—the Guidance—should transform his/her Jinn soulmate into a believer as explained in verse 8: 48. Thus one can change his or her fate from the ledger ‘Sijjeen’ of Hell mentioned in 83: 7 into the ledger ‘Illiyeen’ of Paradise mentioned in 83: 18. See explanation 7: 8-9; 9: 51 and 25: 68-70.
From Adhikr-the Best Interpretation of Lord’s Book
This is like magic. I struggle with neck pain constantly and try to do different stretches and exercises but this is the first time I can actually feel the change.
I had a weird shoulder pain for about two weeks and I was starting to get insane. It wasn’t like my other injuries that I’ve had in the past. And this video helped instantly! I did it, and pain was gone. I proceeded to do it for about two weeks. And every muscle are now feeling.. SO AMAZING!
So hard to do… my roller is quite large, thick and has a large circumference compared to most others. I find that it spins, rotates on itself like spinning wheels when I try to roll my upper back, shoulders and neck, before I end up sliding off it.
I think this will really help me thank you. I sit at my desk all day and hate that my body is getting used to that position. I have all the three issues you described so now it’s clear what I need to do to fix it
Ive had post concussion syndrome for 3.5 months now, where I experience chronic head tensions headaches. These exercise especially the one where you take the lacrosse ball and roll out your traps along the pole is sooooo helpful. Immediately I can feel this extreme pain going from the back up my head all the way to the front (as you described in your video). I’ve been looking for how to release my tight traps for a while. I truly believe that the tightness from my traps due to the hit has been cause for a lot of my chronic pain. Thanks so much for the exercises!!!!!
I’ve had whiplash pains in my neck for almost two years nothing helped. I’ve been doing yoga for months now to help and just decided to give this video a go as I had a foam roller and didn’t know how to use it correctly without hurting my neck more. The release of tension in my neck was instant! I can’t believe how much lighter my neck feels from some absolutely tiny movements in the right places. Thank you so much!!
Just did this and ooh boy my right shoulder does ache but it feels great! thank you so much. I have neck and shoulder aches and bad muscle knots on my upper trapezius. Gonna do this every day now and see how how i feel.
That worked pretty darned good. Also, does Sue remind anyone else of a blonde Lucille Ball? That’s a compliment BTW. Lucy was funny, but also beautiful!
I’m 83 and have major back issues. What do you think I can realistically do with a foam roller? I can get down on the floor but it’s difficult adjusting my body weight once there.I’m in bad condition due to several illnesses but am not giving up.
Wow! What a difference. I have a huge knot in my trapezius right where you showed to roll the ball, Followed the video and repeated this stretches for maybe 30min 1 hr. The pain is almost completely gone! and the knot is WAY smaller than it was! I will definitely continue these! Thank you!
You are adorable! I just bought the enhanced ebook. I have been a massage therapist and trager practioner since 1995. I LOVE THIS WORK! Congratulations! and thanks for sharing with the “free” videos, too!
I saw on my local news on how to relive knee and back pain with a foam roll. The guy crossed over one leg as he placed the roll pillow and roll it under the thigh from knee to butt. So now I’m looking to buy one, are they expensive?
Great exercises. Suffering for more than 20 years now after whiplash from a car accident. Exercises and heating pad help but not for long. Wish there was a permanent treatment, like laser treatment or something. Physical therapy is only temporary. Just want to be pain free. Pain goes up my neck to the pack of my head. it can be debilitating.
…will do, try this. When in cobra assana-arms both out in front and to the side, gently, incrementally rolling my head does help. I also use dr.bergs self massage tool to this area.
I have a sore neck and back from driving. I was wondering if i went to a gym or physio and done stretches and exercises with a trainer who knows what they are doing once a week and i would do some at home.. Would doing this fix the problem and make things a lot better even though i am still driving because need to die due to work?
This is no joke. I’ve done this both when feeling significant neck pain and also when just feeling a little tight and stressed. It does not feel like you’re doing anything at the time, but WOW what a difference afterwards. This is a lifesaver. Thank you!!
I am undergoing physical therapy at the moment and was told by my therapist to purchase the identical foam roller36″ tall by 6″ in diameter. however, the thoracic spine is what my main focus is and seeing you lay on your roller lengthwise(vertically) is the ideal way I was told to use my foam roller, and yes it absolutely helps stretch out the muscles in the thoracic spinal area! I felt immediate releif of a tingling sensation I’ve been experiencing in my left pinky finger not to mention relaxation throughout the entire back. I love this exercise and I will do it daily. thank you for posting this video, it helped confirm in my mind that I am on the right track to better spinal strengthening. I was diagnosed recently with arthritis in my neck and lower back also bone spurs so I need to be extremely careful on how to use this foam roller which I am new to using. Great video!
This was great! Thank you for this information. I’m a 50 year old executive that has not done my part to keep in shape. My back always hurts. Just a few days of foam rolling activity has changed my day!
I think extending or mobilizing T-spine on the roller wont do anything. What needs to be done is re-training the right muscles and correcting imbalances through strength training and deep tissue releases.
My friend, what a spot on video for foam core rolling!!!! thank you so much for your articulation and expertise. I was able to alleviate a pinched nerve from doing this and help to open up a very tight injured scapula muscle. This has now become a daily routine for me. Thanks again and stay strong!!!!
Hi, thank you for this it’s great but I have a question about the 2nd thorax stretch: can you do this after having a cervical spinal fusion? Ive fused c7-c5 and that backwards flexion looks like it might try to bend the fused area in a painful way. Thanks for your reply, looking forward to trying these stretches.
Thank you Dr Nguyen, your videos have helped me plenty eg golfer’s elbow massage, the hamstrings stretches etc. I am typical desk bound office worker and unfortunately have recently diagnosed with de Quervain syndrome. I am hoping you could do a video on it ‘what we should do, not do till we recover and also a foam rolling exercise for the arms? thanks a zillion for the great work and sharing your knowledge.
I struggle with stress related neck tension that has caused me alot of pain over the last few months. I’ve been doing this every night since I got my foam roller, and I think its really helping! Thank you for your videos!!
I was skeptical at first if this process would relieve my neck/should tension; however, I was AMAZED at how much better and more mobile my neck was. Thanks for putting this out there. I suffer from sciatica/tendonitis.:) Do you have some other videos you could recommend?
Way to keep it simple,.. great stretches. That said, the ball is wonderful but can be somewhat difficult to position properly given the delicate balance on a ‘pole’.. esp. with people who have limited ROM and associated pain due to disc/nerve issues associated with muscular spasm of the trapezius. Again, overall great job.
I bought your videos and book and roller. Went to your class in NYC.Easier to follow on utube. I can’t watch TV when I am on the floor with my roller, their is no one video on just doing the moves so many video moves are duplicated over and over. I prefer utube.Thanks
My physio therapist was stretching my neck to the side when I felt a snap, could it be a tear in the upper traps, There is no swelling But I have headache neck pain on one side How can I check for muscle tear or torn?
I battled with back pain for years before I found out an effective natural therapy and at last terminated it within 17 minutes. It made my doc dumbfounded!
Hello to those with tight upper traps! I hope I can help here. I’m an Australian Physical Therapist who’s passionate about trying to understand and solve the root cause of common issues, and I’ve put together a short video on how to improve upper trap tightness and stop it from coming back. Basically, tight upper traps have everything to do with stiffness in the upper back (rib joints) and lower neck joints. These joints often become tight and overloaded and ask the upper traps to tighten in support. So any long-term solution needs to address these hidden deeper features. Obviously, posture plays a huge role here too and it’s important to make sure you don’t let those shoulders drop and roll forwards (and keep them there) for any meaningful length of time. This consistently overloads the very tissue responsible for tightening up those traps in the first place and can’t be neglected. Hope it helps! https://youtu.be/hBeGLjUmDuQ
This video is totally a FAIL on HOW to FOAM roll. She forgot to even mention that you foam roll to break up knots and trigger points in the muscles and soft tissue. You stop on the tender points or knots and hold pressure on them for 20 to 60 seconds. This calms the muscle you are rolling to help the muscle from becoming overactive and causing muscle imbalances and ailments. if your hamstrings are weak and and loose your quads and hip-flexors are tight (and stronger than your hamstrings) Rolling your hip-flexors and quads will relax them and help your legs work in a more balanced way.
Furthermore, you may also form roll your body after a workout to ensure blood has completely flooded the muscles you have worked that day. Very brief 20 seconds, form rolling with no pause to increase circulation in the muscles.
My traps are in a constant state of spasm because of an autoimmune arthritis called ankylosing spondylitis. Im fused from T12-C1. Also, my spine curved forward while my body grew new bone to shore up my spine. The soft tissue has calcified. I can’t tilt my head or nod up and down. Ive got 10° turn one way and 20° the other. Any ideas how to help these muscles and daily headaches? Its not just the traps, but they give me the most pain! Massage helps, but just 48 or so hours!
Hello to those with tight upper traps! I hope I can help here. I’m an Australian Physical Therapist who’s passionate about trying to understand and solve the root cause of common issues, and I’ve put together a short video on how to improve upper trap tightness and stop it from coming back. Basically, tight upper traps have everything to do with stiffness in the upper back (rib joints) and lower neck joints. These joints often become tight and overloaded and ask the upper traps to tighten in support. So any long-term solution needs to address these hidden deeper features. Obviously, posture plays a huge role here too and it’s important to make sure you don’t let those shoulders drop and roll forwards (and keep them there) for any meaningful length of time. This consistently overloads the very tissue responsible for tightening up those traps in the first place and can’t be neglected. Hope it helps! https://youtu.be/hBeGLjUmDuQ
Epic routine great form check my new foam roller wheels training I’m down to get you a set 2 train or review. I totally agree with using different rollers 4 alternate acupressure levels
The same back stretching that you do for your upper back, you should also do the same thing for your lower back. Why do I know what I’m talking about? I’m a contortionist in Las Vegas. That’s why I know what I’m saying.
thank you a bunch guys, i had bad posture problemsall my life and this has helped me a ton with my lordosis and kyphosis, again thank you so much for this.
I just want you to know that you have eased my pain tremendously so that I can now live a normal life. I wasn’t able to drive or work because of the pain. My physician gave me meds that eased the pain but they were destroying my stomach. Your video helped a lot and I’m now off my meds. Thank you very much!
I love this posture treatment solution “doso shocking guide” (Google it)! I`ve slouched most of my adult life, and was finally determined to fix my posture right after a friend of mine commented I was slouching at the gym. Making use of this material, my muscles are now being targeted for correcting my posture. After using it the first day, I can already tell the difference in my posture.
I am having this problem, I also have severe headaches, I tried this exercises my pain stopped, but again it started
Is there a permanent solution to this problem?
omg thankyou my shoulder was cramping so bad bc i had been sitting a looking at a screen for a while and once i followed your instructions it imediatly went away!!
My doc told me that I have shoulder bursitis but have pain in upper shoulder and after coming from work I couldnot remove my cloth what it is plese tell me
Thank you so much! I recently bought a foam roller for back pain related to my job (Esthetician) and bad posture over the years and these stretches are exactly what my body needed!!
This video not only helped with my body aches in my back and neck but getting rid of the headaches that came along with having these body aches. Now I can say I feel so much better and don’t get headaches like I did before doing the foam roller exercises for my back and neck. Thank you so much for this video!
This was an amazing stretch!! Just what I needed. My arm is very numb now but I can actually relax my shoulders and neck! Saving this one for those rainy days.
Are you nagging joint pains in your legs, lower back or hips? If yes then maybe silently you are seeking for its solution. In my opinion, there is a perfect solution for coulc.it/painfix you. Which gives your relief from pain in your legs, lower back or hips.
I’ve been spending a fortune on massages over the years. Maybe this is a better and cheaper solution. Anyone know if it’s possible to reverse the beginning of a mild case of being round-shouldered?
Best way is to go to a professional masseuse who also knows more about the human body than your average masseuse. I went and had knots from my traps all the way to my ankles and in the back of my head. These knots are no joke
On your right neck you seem to have what appears to me to be a hugely swollen lymph gland that should be looked at. It could be dealing with infection, or other. Seriously.
I got a foam roller for xmas and it helps me heaps when my back is tight after driving my truck. Will try the second exercise which is new to me. Cheers for sharing #mining
I’m having a 24/7 headache, I went to a neurologist and he told me it was pure “tension”/stress but I don’t feel really stressed, on the other hand when I go to a therapist, they always told me that I’m tense AF. But more in my trapezious, so I think it could be a nice thing to add those exercises… now. I’m gonna give it a try.
I have back trigger-point problem, is there another video to show how to use foam roller to fix the back trigger-point problem. thanks
Thanks for sharing these great tips. I have a foam roller and sit a lot every day so I really needed these exercises to reward my body and mind
Hi I have been doing this for the past 3 weeks. Can you please tell me how often and how many sets we should be doing daily? I do a set of 4 of each exercise ( each set about 1 minute). Is it too much, too little, or ok? I do feel discomfort and I still don’t feel relief…I just want to make sure I’m doing enough or not too much…thanks so much
Question: How long is the foam roller you are using? Because in the vertical roller pose it looks like you are supported from your hips to your head, and my foam roller is 24 inches, but I can either support my head OR my hips but not both. So I can’t seem to do this pose comfortably. I am only 5 foot 2 inches tall.
I thought the roller wasn’t working on my upper back but when I put my hands behind my head and elbows up, HOLY. Found a huge knot. Feels way better now.
Thanks Dr. Nguyen, great video to help with my stiff neck from working on the computer. Please could you make a video with tips that helps those of us that have to work hours on the computer.
I have been trying for years to ease neck discomfort. You name it I tried: massages, chiropractic, special pillow, PostureMedic, cupping, physical therapy, Ice…. This video helped me tremendously, I can’t believe this, my pain went from 10 to 2! Thank You so much! I really appreciate You!
The angels can be done against a wall too. Just be flat on wall, tuck chin, and try and keep elbows connected to the wall. It is way harder than it sounds….
Very interesting video demonstrating foam roller exercises.
We did some anatomy 3d illustrations for Foam Roller exercises and you can find the same from this link. https://www.3dlabz.com/medical/foamroller-anatomy.html
Thanks for loading up the video! Most of of the roller selling online are 6 inches in diameter. Is it the right size to do exercise?
If you have a lot of pain and want the tools to heal your body check out this. Watch the video, check out the testimonials. Scientifically proven to help your body harness the ability to heal itself.
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Any questions please reach Shari at 858-735-9663 by texting first about where you saw the link and wait for her call she is very busy with getting these patches out to everyone in need!
Not typically one to comment on videos like these but WOW! This immediately reduced my soreness from hang clean max testing. Highly recommend.
Was looking several posture treatment options, and decided to quit on this Posture guide “doso shocking guide” (Google it). It turned out easy to follow. Upon giving it a go for the whole day, I discovered a difference. I really feel and look far better now with healthy posture and I have only been using it for a month.
Hi!
I’d really like to get the hand & feet treatement kit and a foam roller, but I can’t decide which one between the soft roller and the melt performance roller.
I do yoga almost every day and I run four time a week, can you suggest me which one would be the best? Thanks a lot!!
I honestly didn’t think that this would work because my neck and back has been so painful for the last two weeks but I was so amazed that my neck felt so light after doing this This is the lightest I have felt in years, so thank you so much for this!! Such a lifesaver ☺️
17: 13-14
13: And We have tied every man’s fate upon his neck; and We shall produce a Book for him on the Day of Judgment that he will find It as an Illuminated Spread Open Book.
14: It will be said to him: “You read your Book, enough is you for your Reckoning this Day”.
Every man is fastened a Recording Book upon his neck which will record his thoughts, word, and deeds after his age of 15th till death. There are 7 verses including this which mentions the Recording Book. They are:
Verse 18: 49: The Book will be produced and you will see the Fujjar/Mujirims apprehensive; they will say: “Woe to us! What kind of a Book is this? It omits nothing either small or large unless it is recorded”; they will find there presented whatever they had done, and the Impartial Lord will not be unjust to anyone”.
Verses 23: 62-63: “And with Us a Recorded Book that will reflect with Truth, they will not be wronged. But their hearts are absentminded about It, and they will continue their deeds without the consciousness about the Recording Book.
Verses 36: 12: “Indeed, We shall revive the dead, We are Recording all that they are sending ahead and that their footprints left behind, We have Recorded everything in an Open Ledger”.
Verses 45: 28-29: “On that Day You will see each community bowing on their knees, everyone will be called to their Recorded Book and you will be rewarded according to your earnings. This is Our Book that will show your deeds with Truth, and We have been Recording whatever you were doing”.
Verse 58: 6: “On the Day of Judgment, Lord Allah will resurrect them all again and will show them what they have been doing; Allah has Recorded everything, but they have forgotten it all, and Allah is a Witness over each and everything”.
Verses 78: 21-30: “For those who are living here following Satanic forces, Hell will be the dominion. They were not expecting the Trial in the Hereafter and were repeatedly rejecting Our verses. We have been recording everything in a Clear Book; so you taste, We have increased to you nothing except punishment”.
Since the Three-Time-Knower Lord is the Impartial, He is informing man about his activities through His Speech—Adhikr. If everyone has the awareness of this fact, there happen no feelings, words, deeds, etc. which one doesn’t wish to be recorded and presented on the Day of Judgment. But today, Arabic Quran reading Fujjar all over the world are not learning or propagating Adhikr anywhere; so they are indulged in every mischievous and shameful activity like communalism, chauvinism, terrorism, flesh trade, smuggling, rape, and bloodshed as explained in 2: 168-169. These aimless and worthless people by forgetting Adhikr are preferring bodily and worldly life without considering the soul and the Hereafter. Thus, they are earning Hell for the 7th phase. Through 20: 14 it is commanded to perform prayer to maintain the Book ‘Dhikree’. But by rejecting Adhikr these worst people are seeing sexual organs in their hearts during their prayers. As Truth Adhikr is the Standard for Reckoning on the Day of Judgment, one should utilize It here to weigh all his deeds. Otherwise, the read, heard, and touched verses will argue and witness against them and will push them into Hell. That is why it is told about these worst creatures in verse 6: 26: “They are preventing mankind from Adhikr, and are preventing themselves from It; indeed they are destroying none except themselves, but they perceive it not”. These true disbelievers are falsely boasting that they are worshiping Allah and are following Messenger Muhammed. But they are serving Satan by following 29 pseudo-prophets.
To put it briefly, the fate of everyone who received the Book is into Hell. Male or female by utilizing Adhikr—the Guidance—should transform his/her Jinn soulmate into a believer as explained in verse 8: 48. Thus one can change his or her fate from the ledger ‘Sijjeen’ of Hell mentioned in 83: 7 into the ledger ‘Illiyeen’ of Paradise mentioned in 83: 18. See explanation 7: 8-9; 9: 51 and 25: 68-70.
From Adhikr-the Best Interpretation of Lord’s Book
http://www.straightpathonline.com
This is like magic. I struggle with neck pain constantly and try to do different stretches and exercises but this is the first time I can actually feel the change.
I had a weird shoulder pain for about two weeks and I was starting to get insane. It wasn’t like my other injuries that I’ve had in the past. And this video helped instantly! I did it, and pain was gone. I proceeded to do it for about two weeks. And every muscle are now feeling.. SO AMAZING!
So hard to do… my roller is quite large, thick and has a large circumference compared to most others.
I find that it spins, rotates on itself like spinning wheels when I try to roll my upper back, shoulders and neck, before I end up sliding off it.
I think this will really help me thank you. I sit at my desk all day and hate that my body is getting used to that position. I have all the three issues you described so now it’s clear what I need to do to fix it
Ive had post concussion syndrome for 3.5 months now, where I experience chronic head tensions headaches. These exercise especially the one where you take the lacrosse ball and roll out your traps along the pole is sooooo helpful. Immediately I can feel this extreme pain going from the back up my head all the way to the front (as you described in your video). I’ve been looking for how to release my tight traps for a while. I truly believe that the tightness from my traps due to the hit has been cause for a lot of my chronic pain.
Thanks so much for the exercises!!!!!
I’ve had whiplash pains in my neck for almost two years nothing helped. I’ve been doing yoga for months now to help and just decided to give this video a go as I had a foam roller and didn’t know how to use it correctly without hurting my neck more. The release of tension in my neck was instant! I can’t believe how much lighter my neck feels from some absolutely tiny movements in the right places. Thank you so much!!
Just did this and ooh boy my right shoulder does ache but it feels great! thank you so much. I have neck and shoulder aches and bad muscle knots on my upper trapezius. Gonna do this every day now and see how how i feel.
That worked pretty darned good. Also, does Sue remind anyone else of a blonde Lucille Ball? That’s a compliment BTW. Lucy was funny, but also beautiful!
I’m 83 and have major back issues. What do you think I can realistically do with a foam roller? I can get down on the floor but it’s difficult adjusting my body weight once there.I’m in bad condition due to several illnesses but am not giving up.
Wow! What a difference. I have a huge knot in my trapezius right where you showed to roll the ball, Followed the video and repeated this stretches for maybe 30min 1 hr. The pain is almost completely gone! and the knot is WAY smaller than it was! I will definitely continue these! Thank you!
woke up with a kinda misallignment in the scapula area.
out goes the old mattress and in comes a new one and a foam roller.
all i needed was a pointer towards excersises. thanks
You are adorable! I just bought the enhanced ebook. I have been a massage therapist and trager practioner since 1995. I LOVE THIS WORK! Congratulations! and thanks for sharing with the “free” videos, too!
I saw on my local news on how to relive knee and back pain with a foam roll. The guy crossed over one leg as he placed the roll pillow and roll it under the thigh from knee to butt. So now I’m looking to buy one, are they expensive?
Great exercises. Suffering for more than 20 years now after whiplash from a car accident. Exercises and heating pad help but not for long. Wish there was a permanent treatment, like laser treatment or something. Physical therapy is only temporary. Just want to be pain free. Pain goes up my neck to the pack of my head. it can be debilitating.
…will do, try this. When in cobra assana-arms both out in front and to the side, gently, incrementally rolling my head does help. I also use dr.bergs self massage tool to this area.
Thank you, finally found exercise that makes sense and helpful to the body. I am going to try it and give it my best. Thank you so much. God Bless!
Conventional treatment solution does not promise long-term result, isn’t it better to end back pain by using all natural approach.
Hi, great video, very helpful..
I have a sore neck and back from driving. I was wondering if i went to a gym or physio and done stretches and exercises with a trainer who knows what they are doing once a week and i would do some at home.. Would doing this fix the problem and make things a lot better even though i am still driving because need to die due to work?
Does this sort of thing really help?
Thanks
I stumbled upon the secret tip to cure back pain by all-natural methods. I could feel the prompt pain relief within 17 minutes. I was dumbfounded!
This is no joke. I’ve done this both when feeling significant neck pain and also when just feeling a little tight and stressed. It does not feel like you’re doing anything at the time, but WOW what a difference afterwards. This is a lifesaver. Thank you!!
this video is really helpful…helped alot in relieving my upper shoulder pain.. and even improving my posture.. thank u for sharing the info
I am undergoing physical therapy at the moment and was told by my therapist to purchase the identical foam roller36″ tall by 6″ in diameter. however, the thoracic spine is what my main focus is and seeing you lay on your roller lengthwise(vertically) is the ideal way I was told to use my foam roller, and yes it absolutely helps stretch out the muscles in the thoracic spinal area! I felt immediate releif of a tingling sensation I’ve been experiencing in my left pinky finger not to mention relaxation throughout the entire back. I love this exercise and I will do it daily. thank you for posting this video, it helped confirm in my mind that I am on the right track to better spinal strengthening. I was diagnosed recently with arthritis in my neck and lower back also bone spurs so I need to be extremely careful on how to use this foam roller which I am new to using.
Great video!
This was great! Thank you for this information. I’m a 50 year old executive that has not done my part to keep in shape. My back always hurts. Just a few days of foam rolling activity has changed my day!
I think extending or mobilizing T-spine on the roller wont do anything. What needs to be done is re-training the right muscles and correcting imbalances through strength training and deep tissue releases.
My friend, what a spot on video for foam core rolling!!!! thank you so much for your articulation and expertise. I was able to alleviate a pinched nerve from doing this and help to open up a very tight injured scapula muscle. This has now become a daily routine for me. Thanks again and stay strong!!!!
Hi, thank you for this it’s great but I have a question about the 2nd thorax stretch: can you do this after having a cervical spinal fusion? Ive fused c7-c5 and that backwards flexion looks like it might try to bend the fused area in a painful way. Thanks for your reply, looking forward to trying these stretches.
Thank you Dr Nguyen, your videos have helped me plenty eg golfer’s elbow massage, the hamstrings stretches etc. I am typical desk bound office worker and unfortunately have recently diagnosed with de Quervain syndrome. I am hoping you could do a video on it ‘what we should do, not do till we recover and also a foam rolling exercise for the arms? thanks a zillion for the great work and sharing your knowledge.
Where is the glossary of terms? What fluids are “exchanging”? Exchanging with what? Shearing? Focused breath? Reassess what? I’m so confused.
I struggle with stress related neck tension that has caused me alot of pain over the last few months. I’ve been doing this every night since I got my foam roller, and I think its really helping! Thank you for your videos!!
I was skeptical at first if this process would relieve my neck/should tension; however, I was AMAZED at how much better and more mobile my neck was. Thanks for putting this out there. I suffer from sciatica/tendonitis.:) Do you have some other videos you could recommend?
Way to keep it simple,.. great stretches. That said, the ball is wonderful but can be somewhat difficult to position properly given the delicate balance on a ‘pole’.. esp. with people who have limited ROM and associated pain due to disc/nerve issues associated with muscular spasm of the trapezius. Again, overall great job.
I bought your videos and book and roller. Went to your class in NYC.Easier to follow on utube. I can’t watch TV when I am on the floor with my roller, their is no one video on just doing the moves so many video moves are duplicated over and over. I prefer utube.Thanks
My physio therapist was stretching my neck to the side when I felt a snap, could it be a tear in the upper traps,
There is no swelling
But I have headache neck pain on one side
How can I check for muscle tear or torn?
I battled with back pain for years before I found out an effective natural therapy and at last terminated it within 17 minutes. It made my doc dumbfounded!
Hello to those with tight upper traps! I hope I can help here. I’m an Australian Physical Therapist who’s passionate about trying to understand and solve the root cause of common issues, and I’ve put together a short video on how to improve upper trap tightness and stop it from coming back. Basically, tight upper traps have everything to do with stiffness in the upper back (rib joints) and lower neck joints. These joints often become tight and overloaded and ask the upper traps to tighten in support. So any long-term solution needs to address these hidden deeper features. Obviously, posture plays a huge role here too and it’s important to make sure you don’t let those shoulders drop and roll forwards (and keep them there) for any meaningful length of time. This consistently overloads the very tissue responsible for tightening up those traps in the first place and can’t be neglected. Hope it helps! https://youtu.be/hBeGLjUmDuQ
Rolling your body on the roller is completely the incorrect way to use it. Instead hold your position resting on the muscle breathing in deeply,
This video is totally a FAIL on HOW to FOAM roll. She forgot to even mention that you foam roll to break up knots and trigger points in the muscles and soft tissue. You stop on the tender points or knots and hold pressure on them for 20 to 60 seconds. This calms the muscle you are rolling to help the muscle from becoming overactive and causing muscle imbalances and ailments. if your hamstrings are weak and and loose your quads and hip-flexors are tight (and stronger than your hamstrings) Rolling your hip-flexors and quads will relax them and help your legs work in a more balanced way.
Furthermore, you may also form roll your body after a workout to ensure blood has completely flooded the muscles you have worked that day. Very brief 20 seconds, form rolling with no pause to increase circulation in the muscles.