Roll away upper-back tension while you improve spine mobility. 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
These are 7 ways you can foam roll your upper back and mid back. It will teach you ways to access your back muscles and specific vertebrae in the spine. It will help you mobilise hump in your back.. Checkout my fitness channel: http://instagram.com/activchiropractic. Facebook:. http://facebook.com/activchiropractic. Tags: Sciatica, Roller, Foam roller, foam, mat, foam, pain exercises, exercises, pain, back, pain, back pain, relief back, relief, back, treatment, pain, upper, upper, pain, back treatment, treatment, gold medal bodies, kelly starret, fitness faqs, mobility wod, crossfit, powerlifting, weightlifting, mobility, athleanx, activ, activ chiropractic. Sciatica, Roller, Foam roller, foam, mat, foam, pain exercises, exercises, pain, back, pain, back pain, relief back, relief, back, treatment, pain, upper, upper, pain, back treatment, treatment, gold medal bodies, kelly starret, fitness faqs, mobility wod, crossfit, powerlifting, weightlifting, mobility, athleanx, activ, activ chiropractic
Thoracic Mobility Exercise from our premium posture course. Sign up to the waitlist of this course: https://backintelligence.com/the-complete-posture-fix/. Medical Disclaimer: Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your physician or other healthcare provider with any questions about a medical condition or your personal health. You may read the full disclaimer here: https://backintelligence.com/youtube-disclaimer/
Pick your program here http://athleanx.com/x/my-workouts. Subscribe to this channel here http://bit.ly/2b0coMW. The foam roller is a tool used to increase mobility and improve the soft tissue quality. That said, one are you never want to foam roll is your lower back or lumbar spine. There is a big difference between the thoracic spine and lumber spine when it comes to the benefits of foam rolling. In this video, I’m going to show you exactly what that is and tell you what to focus on instead if you are attempting to loosen up a stiff lower back.. It helps to start out at by looking at the anatomy of the spine. There are three defined zones of the spine; the cervical, thoracic and lumbar verterbrae. The cervical spine is the upper 7 segments that are located in your neck. The thoracic spine is the middle 12 segments that make up the middle of your torso. The lumber spine is the final 5 vertebrae that make up the lower back. Most disc issues occur in either the cervical or lumbar spine.. If you look closely at the differences between the thoracic and lumbar spine there is one that should jump out at you more than any other. That is, the thoracic vertebra articulate with the ribs on the front side at each level while the vertebra in the lumber spine has no connection with the ribs. This means that the middle back is supported on the front by a very stable ribcage while the lumbar spine is afforded non such luxury and is much more unstable because of this.. If you are going to foam roll your upper back you also get the benefit of having the force dispersed to the nearby scapula or shoulder blades as well. In fact, you consciously have to raise your arms out over your body if you want to target and hit the spine most effectively during the foam rolling. But beyond this there is another very important anatomical difference that accounts for the approval of rolling of the upper back and disapproval of rolling of the lower back. That is, the natural curvatures of those areas of the spine.. The thoracic spine is naturally curved forward into something called kyphosis. This is when we slump our shoulders forward and look hunched over. This gets worse the more we ignore our posture and develop muscle imbalances over time. We are all chronically deficient in thoracic extension. Using the foam roller to help us get more extension is one of the most valuable things we can do in the gym, especially on back day.. On the other hand, the curve of the lumber spine is opposite. It is naturally lordotic which means that it curves backwards. Forcing your lower back into more extension is going to aggravate many conditions that are devastating if the extension gets worse (like stenosis or a spinal stress fracture). Even if neither of these conditions exist, you are never really able to effectively roll this area because the muscles surrounding the lower back spasm to try and protect the delicate unprotected area.. For all of these reasons it is best to look to other ways to address the stiffness and tightness you are feeling in your lower back. Namely, its time to look to the muscles of the hips and glutes.. For a complete training program that overlooks nothing and puts the science back in strength every step of the way to get you the best results possible, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and see how much better you feel, function and look in just the next 90 days.. For more videos on how to fix low back pain and the best stretches for your lower back, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Learn how to use a foam roller for back relief and release tight back muscles and joint stiffness with this Physical Therapist exercise video from Michelle at https://www.pelvicexercises.com.au. This exercise video shows you Physical Therapy foam roller exercises for your thoracic spine (middle and upper back). These exercises are also useful for warming up before exercise, improving posture (reducing hunchback spine) and providing relief for the upper and middle back.. More Videos for Back Release Using a Rolled Up Towel. » Physiotherapist Upper Back Stretches to Relieve Stiffness and Pain Video Part 1 https://www.youtube.com/watch?v=zB3tV1Qlc5o&list=UUPQS5BOA_GLQKCc07ZCOjJg&index=52. » Physiotherapist Upper and Middle Back Stretches Video Part 2. https://www.youtube.com/watch?v=1PsJ3jdE50k. Foam Roller Back Exercises Video. The foam roller exercises demonstrated in the video above are described below.. 1. Muscle Release for your Middle and Upper Back. Starting Position. • Place the roller on a firm surface. • Lean backwards and rest your mid back against the horizontally placed roller. • Support your head and neck with your hands. • Spread your elbows wide. Technique. • Place the roller horizontally under your middle back. • Bend your knees and keep your feet flat on the ground. • Raise your buttocks off the ground so your body weight rests through your feet and the foam roller. • Move the foam roller upwards between the shoulder blades and then down to the lower part of the middle back by bending and then extending your knees. 2. Joint Release for your Middle and Upper Back. Starting Position. • Place the roller on a firm surface. • Recline and rest your mid back against the roller. • Support your head and neck with your hands. • Bring your elbows close together so they’re almost touching. Technique. • Use the same starting technique outlined for muscle release. • Rather than bending and extending the legs to move the roller, extend (arch) your upper backwards slightly directing your elbows to the ceiling. • Repeat this technique at different levels of your middle and upper spine.. If you feel any discomfort associated with using the foam roller for back release, cease these exercises immediately.. What is Foam Rolling? Foam rolling for back pain involves rolling the upper and middle back over a polystyrene foam cylinder. This compressed the back tissues resulting in a number of benefits.. The Benefits of Using a Foam Roller for Your Back. Benefits include: • Decreased post exercise muscle soreness (1). • Improved muscle performance (1). • Improved joint range of motion (2). • Decreased post exercise fatigue (3). • Improved flexibility in spinal connective tissues (4). Your posture can also benefit by extending the thoracic spine. Most of us spend a proportion of our day with our spines bent or flexed forwards at the workplace or during other activities during the course of the day.. . Foam Roller Substitute for Back Relief. If your back feels uncomfortable using a foam roller, suitable alternative include using a: • rolled towel. • D roll (half size foam roller). • Polystyrene pool noodle (readily cut to size using a kitchen bread knife). Tips for Using a Foam Roller for Back Pain. • Start with a small circumference roller. • Use a low density roller. • Gradually increase the size of the roller over time. • Support your neck when extending over the roller. • Breathe out when extending over the roller. • Avoid hyper-extending your lower back by keeping your buttocks raised above the ground. • Avoid foam rolling with an acute (recent) back injury or osteoporosis. How Often to Use the Foam Roller on Your Back. You can use the roller whenever you choose: Before and/or after exercise. Taking a break from studying or desk work. Anytime your upper back feels stiff and tired. References. 1. Macdonald G. et al (2014) Foam rolling as a recovery tool after an intense bout of physical activity. Med Sci Sports Exerc. 46(1), pp 131-42. Retrieved from https://insights.ovid.com/pubmed?pmid=24343353. 2. Cheatham S. et al (2014) THE EFFECTS OF SELF-MYOFASCIAL RELEASE USING A FOAM ROLL OR ROLLER MASSAGER ON JOINT RANGE OF MOTION, MUSCLE RECOVERY, AND PERFORMANCE: A SYSTEMATIC REVIEW. Int J Sports Phys Ther.10(6), pp 827-38. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/. 3. Healey K. et al (2014) The Effects of Myofascial Release With Foam Rolling on Performance. Journal of Strength and Conditioning Research.28 (1), pp 61–68. Retrieved from https://journals.lww.com/nsca-jscr/Fulltext/2014/01000/The_Effects_of_Myofascial_Release_With_Foam.8.aspx. 4. Griefahn A. et al (2017) Fascia science and clinical applications: Original research Do exercises with the Foam Roller have a short-term impact on the thoracolumbar fascia? – A randomized controlled trial Journal of Bodywork and Movement Therapies 21(1), pp 186-193. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S1360859216300912
In this video we will be covering ways to use a foam roller for low back pain.. We are using the Extreme Muscle Foam Roller from Epitomie Fitness.. �� You can get this foam roller on the Epitomie Fitness website: https://epitomiefitness.com. Foam rolling is one of the most common and effective methods of relieving muscle tension, myofascial release, and deep tissue massage. In general, foam rolling is an excellent therapeutic tool for relieving tight muscles and creating more space in the body. Foam rolling is a great form of recovery for athletes, yogis, and anyone with a sedentary lifestyle.. In this foam rolling tutorial we will cover the following: Lumbar Mobility. Supported Bridge Pose. Glutes and Piriformis. Hip Flexors. Hamstrings. Now that you’re equipped with these foam rolling exercises to relieve lower back pain, keep up the good work by making foam rolling a part of your wellness routine. You’ll continue alleviating tension and creating space in the body, and as a result, you’ll reap the benefits of reduced pain, increased range of motion, and a greater sense of wellbeing overall.. _ Come hang with us at https://www.yogiapproved.com. For more free fitness and yoga related videos be sure to SUBSCRIBE to our YouTube channel.. Connect with Ashton August on social! https://www.instagram.com/iamashtonaugust/. Follow YogiApproved on Instagram: https://www.instagram.com/yogiapproved/. Want to get YogaStrong? Take our FREE 7-day YogaStrong Challenge with Ashton August: https://www.yogiapproved.com/yoga-strong-challenge/. Disclaimer: Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge YogiApproved LLC from any and all claims or causes of action, known or unknown.
Foam Rolling Your Back: DON’T Do This! Do THIS Instead. Bob and Brad demonstrate how you should NOT use a foam roller and also show the correct ways to use one.. Interested in learning about the products mentioned in today’s video: 1) OPTP Pro roller standard density foam roller6″: https://amzn.to/2GrezI4. This Week’s Giveaway: We are giving away a SleepOvation Mattress!! Enter the giveaway here: http://shrsl.com/1qw8t. If you would like to purchase one or learn more, click here: http://shrsl.com/1n2e2. Use Bob and Brad’s discount code: FAMOUSPT for $450 off a mattress.. SleepOvation WILL reimburse if you purchase a mattress and end up winning the giveaway.. Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY. Visit us on our other social media platforms: Website: https://bobandbrad.com/. Facebook: https://www.facebook.com/BobandBrad/. Instagram: https://www.instagram.com/officialbobandbrad/. Twitter: https://twitter.com/ptfamous. Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com/. Wall Anchor: https://store.bobandbrad.com/. Booyah Stik: https://amzn.to/2URbgjq. Knee Glide: https://amzn.to/2WnSPU1. Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad. Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY. Check out Alex’s & Liz’s Product Review Channel on YouTube by clicking here: https://www.youtube.com/user/BobSchrupp. Want to help translate our videos? We would so love the help! http://www.youtube.com/timedtext_cs_panel?c=UCmTe0LsfEbpkDpgrxKAWbRA&tab=2. Medical Disclaimer. All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.
Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller. You can lean more on the right side of your upper back for a few rolls and then more on the left side. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller.
You can lean more on the right side of your upper back for a few rolls and then more on the left side. Place your hands behind your head and draw your elbows together pointing toward the ceiling. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades.” She further advised, “Curl your trunk forward as you roll so your back is heavy into the roller. Tighten your core and lift your hips slightly off the floor and slowly roll down your upper back stopping just below your shoulder blades,” de Mille instructs. “Curl your trunk forward as you roll so your back is heavy into the roller.
You can lean more on the right side of your upper back for a few rolls and then more on the left side. These are 7 ways you can foam roll your upper back and mid back. It will teach you ways to access your back muscles and specific vertebrae in the spine. It w.
Place your hands to the side or behind you to help support your weight. Using your hands, lift hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the. The Right Way to Foam Roll Your Entire Back | Wellness | MyFitnessPal. July 2019.
Keep your recovery routine from causing more harm than good. Lower Back Muscles Upper Back Pain Neck And Back Pain Neck Pain Foam Roll Back Foam Roller Stretches Resistance Band Roller Workout Gluteal Muscles. Place the foam roller behind you in the approximate position where you need to crack your upper back. Lay back on the foam roller and adjust the foam roller to the right spot under your upper spine.
Put your hands behind your head to support your neck. Relax and let your head go back to crack your upper back. Sit on the floor with your right leg extended and your left leg slightly bent. Position the foam roller under your right hamstring, perpendicular to the leg.
Lean back and balance your body between the right elbow and the left foot. Roll the right leg up and down over the roller an inch at a time. Interlace your fingers at the back of your head or extend them alongside your body.
Use your heels as momentum to roll your body up and down over the foam roller, pressing it.
List of related literature:
To address the lower back, position the foam roller perpendicular to the lumbar spine and roll slowly up and down along the often tight erector spinae muscles.
As you roll back, you accompany the rolling movement of your body by rotating your shoulder and arm on the ground (see the close-up photo) to facilitate smooth repositioning into the Prone Lying position.
Roll back along the center of the pelvis, lower back, and middle back during step 2.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
So, again, get into position with your feet turned out, allow your torso to drop, round your back, tuck your chin, and then drive your hips into the pad while squeezing your glutes to elevate your torso.
While there are a variety of PNF techniques, perhaps the most common method (the hold-relax method) involves taking the muscle or joint into a static stretch position while keeping the muscle relaxed.
A half roll-back (start in the seated position, round the spine and roll back halfway, and then return to sitting) can also prepare the beginner for the traditional roll-up.
Help last year I had lUMBAGO for the first time in my life. I’m 43 years old. After that I have pain on that side every time I sit down. I feel better when I stand or lay on my back. Moving makes it better. But I can’t sit. The longer Tim I sit the longer the pain lingers. What can I do?
Imagine my delight, when suddenly, while searching for foam roller stretches for beginners, I discovered my spirit animals, Bob and Brad. Not only was the video super helpful with the multiple angles and actual spine (how cool) but I just like the vibe. Down to earth, funny, considerate of my time and super helpful. Also you have helped spread the important message of NOT rolling your package. Lol Thanks guys! <3
I can’t stay up or sit for very long I have to lay down to ease the pain for every hour or so. when I do this I feel like there is something very loose in my mid back and when I roll it makes a noise. I have very little feeling in my hands and I numbness tingling in the hands. I can turn my head about 70 degrees right but only 45 degrees left…
Hey guys! I bought a foam roller but it’s a little chunkier and shorter than the one you guys are using. Did I get the wrong kind? Because it kinda hurts when I use it.
So my chiropractor has a rolling machine in his office which roles directly in the spot you are saying not to do? He says I lay on it for 7 minutes. Online you see so much conflicting info. I’m at my Wit’s End tried everything still excruciating hip and back pain with all these exercises people say to do and not to do what is a true answer for God’s sake?
yes….avoid ” the package” omg rofl you guys are great! and never thought about the “wrinkles and gray hair on the inside” thank you….good to know…..NOT but yes…you guy have relieved a lot of pain in this 61 year old old gymnast and dancer body..that fell off of too many horses…and crashed big on skies when hit by a psychotic skier…so thank you
Baldness is an indication of not being properly hydrated, not enough sun to the scalp, not having a plant base or pescatarian diet. For hydration filter out the water and add limes….add Celtic salt to your food for it has vital minerals…is how you fix baldness and aches on the body in addition to the rolling therapy from above…it has been working for me and I’ve added fasting to get rid of type 2.
Thanks! Yesterday I couldn’t even lift my body for the second pose, stand straight or even walk straight.. Today the poses are easier and I can walk straight!! Thanks a lot!!
I love this channel but I wish Brad would speak more. He is very thorough and likes to go into detail explaining why to do x,y,z and why not. It gives me a much better understanding of my own anatomy!
Been struggling with my lower back for 6 years, thank you for this! I will practice constantly on the week so I can improve! How many minutes can I work on each movement? What do you suggest? 5 minutes per area? (left and right)?
06 February 2020 Thursday AM: really appreciative for your video about Foam Roller: would you please post a You Tube video that shows how and where to apply the Foam Roller? Thanks from Arizona
Jeff do you have a favorite foam roller that you’d recommend? Looks like you use a pretty basic one instead of any of the cushioned ones with various patterns
I’ve had kyphosis my whole life and it kills me, I’ve been foam rolling twice a day everyday for the last 9 months and my back hasn’t changed at all idk what to do
OMG! What kind of nonsense is that? You have a lot more load on your lumbar spine while running or walking than when you’re doing foam rolling. So what is your point, that running and walking is dangerous for the lumbar spine too? Stop telling this kind of myths that promote fear of movement.
What I do on my foam roller is the same but then I also tuck my chin in and then roll my head forwards and my cervical bones crack, crack, crack and it is awesome! It feels great after a long day!
I just purchased one of these after watching one of your videos on posture, I have slight scoliosis and horrible posture. I do it exactly as you are, but it hurts, not in the spine, but the skin surface and muscle, maybe a little fat too, lol. Is this something that will gradually get better?
Thanks for this video, pulled my back lifting a tree today and was looking for foam rolling techniques for lower back. Soooo glad I watched this video first. No foam roller on the lower back for me now. Thanks again.
You really need to support your neck in neutral position while rolling your back! Women need to be careful rolling on the side not to increase the risk to the rib cage! You two should watch my videos to learn all the correct exercises for the entire body!I have been teaching myofascial release for over 25 years.
Ngl I’ve had the worst back pain lately.. so I thought using a foam roller would be a good place to start. After searching about it I started to read so much about the dangers of foam rolling the lower back which made me a bit reluctant to trying it. Honestly after doing this routine once I felt so much relief. I will be continuing to follow this! Definitely recommend ����☺️
Thank you, guys! I haven’t tuned in in awhile, but good job on the shirts! Much more practical! I need to do my back exercises, so thank you for these tips! I have spondy grade 2!
I had a herniated disc a few months ago and followed your advice on one of your videos, it helped a lot. Thank you for these very helpful and informative videos.
I literally am rolling out my lower back right now, then I looked up rolling out my lower back, then I saw Jeff had a video for it. I hope this helps, I’m in such a lot of pain
I need to find exercises I can do that don’t stress my bad rotator cuffs. The few I could do feel great, especially the lower lumbar stretch but the other forms had me close to dislocating my bad shoulders. ����
completely unrelated, but after walking for 2-3 hours today, my back felt rather sore, I bent over like when you reach for your toes, and heard an almost cracking sound that I’d never heard before, it felt amazing.
I have used these routines for a few months now and I can say its helped me with my foam rolling. I also added some (other) routines but I can honestly say this has made a big difference. YouTube algorithm has worked a treat to bring your video to me during lockdown in the UK. Thank you!
What if you have both RA and Ankylosing Spondylidis? Because I hear a lot of ways to use a roller. And what you guys say… It’s for people that don’t have these types of autoimmunes…
Hi there great vid,I’ve been suffering with low back pain for years and got given one them rollers many years back but I’ve never done anything with it till now and found your video great.so would you recommend doing this once or twice daily for 15mins
Nice. One small thing. People with bad back, should NEVER get up straight the way she gets up after the bridge pose!! Always turn to your side and get up. Otherwise you may end up hurting your back pretty bad.
I did thew best i could for a first time, which was pretty clumsy. However, I am now feeling what i can only describe as ENERGY. I feel really good. Also, love the way she talks and demonstrates this.
Unbelievable! I have been in terrible pain for a couple of days. I have a high pain tolerance and it has been up to an eight. Your class brought me down to a one or two. In a matter of 15 minutes. That’s incredible. I think people would have to try this to believe it LOL!
Did you like this class? Be sure to SUBSCRIBE and leave us a comment below. �� ����Try our premium on-demand yoga and fitness classes here: https://www.yogiapproved.com/classes/ ����Connect with Ashton August on Instagram https://www.instagram.com/iamashtonaugust/ ��Follow YogiApproved.com on Instagram https://www.instagram.com/yogiapproved/ ��Follow YA Classes on Instagram https://www.instagram.com/yaclasses/
Foam roller are good for any body part except for the lower back. The upper back has the rib cage to no compress the spine in too much but the lumbar vertibrate (lower back) does not it is really harmful for the lower back to do so. There is a video from Athleanx where Jeff explains this in detail. Please don’t trust these unqualified so called “yoga teachers”. Do your own research guys.
I just bought a roller from Facebook Marketplace and didn’t know how to use it. Your video and explanation was excellent, looking forward to using it now.
Oh my god. I’ve been dealing with such intense back pain since pregnancy and postpartum. My job required hiking in the wilderness with 60+ lbs everyday, as well as sleeping on the ground for as long as a week consecutively. Financially, I didn’t have the option to quit when I became pregnant, so I was still doing this at six months pregnant. Now my baby is 10 months, and nothing has helped relieve the back pain. I’ve been to chiropractors, massage therapist and experts in holistic medicine, but with no relief. Thanks to this video, I have finally found enough pain relief to begin exercising again. Thank you for sharing!! Also, you are beautiful, and I appreciate your calm energy as well as your explanations of both cause and results. It has been so helpful.
Thanks for Sharing. Excellent video & instructor. Generally, I hate stretching as I feel it’s boring. But done as said couple of times along with the instructor, and time went by very fast. You are one great teacher!
Been struggling for a while with lower back pain after cycling after doing this for the last few weeks three or four times a week I feel like a new man!
OMG, I have been suffering from upper and lower back pain and sciatica pain on my right from sitting in front of my computer 12 hours a day. This video tutorial has been so helpful and after doing all these exercises I have felt so much better. Words cannot express my gratitude for this well thought out and instructional video tutorial on foam rolling. God bless you!
I just started using a foam roller. I was just rolling up and down it like a fool. I started having muscule spasms so I did a Google search on the best ways to use a foam roller and found your video. It helped tremendously! Thank you so much!!!
Tired to look for the foam roller in this video at the link its sold out…..currently having a terrible back spasm and on day 2 wonder if there is some other site or roller you recommend….I have multiple sclerosis and have these spasms often and wanna give this a try I’m tired of being in pain ��
Thanks allot hurt my back at work this helps! The foam rollers are awesome! First bought it when an EMT friend of mine told me my leg was numb because of a tight spot on the outside of my leg. Bought one worked that area and sure enough it worked
Hi Michelle. Thanks for the video… just wondering, as you mentioned back pain, are these exercises safe for a herniated disc patient? They look very tempting but also a little dangerous. Please let us know, in particular, lower region.
Thank you so much for this. Really nice guide to using my roller properly.. my shoulder blades are a nightmare for knots and tension!
I have a diastasis recti though on the right of my abdomen after diep flap reconstruction 4 years ago.. (orig plastic surgeon ignored my complaints about my ‘bulge’, said it was just scar tissue… then tried to liposuction it in Jan this year�� I saw a new plastic surgeon for a second opinion a he immediately sent me for ultrasound, which showed up the 5cm diastasis recti! Currently on a wait list for sirgery to correct it. Allowed to exercise bit need to be careful with anything that makes my abs strain… is there a safe way to use the roller to sort out my thoracic jam around T17/18, and my shoulder knots in my rhomboids and supra/infraspinatus (from too many excel spreadsheets!!)
Or should I maybe just stick with sports massages for now?
I wonder what Jeff thinks about the Chirp Wheel that is advertised on social media. Hey Jeff! I know that you look back at 3 year old videos so please give your input here! I’ll wait…………………………
Amazing video Ashton, thanks for simple and effective tuition. I’ve been suffering with lower back for weeks, finally took my new roller out of the bag and instantly feel so much better..! Thank you so so much ��, big love from the UK ���� xx
Do you have any opinion on the chirp wheel or can you review it through other videos yourself and then maybe give some insight on it before me and my hubby buy it?
I used a massage ball yesterday and I held it really deep for 30 seconds and I think I moved something in my stomach because instantly I felt like absolute shit and couldn’t sleep the whole night
Hello sir, I have been suffering from a rib out for 2 years and I came to know that problem when I visited a chiropractor, I took 4 to 5 sessions and I used to feel okay for only 2 to 3 days. But after that I used to feel the rib is still out and there is a lot of muscle tension near my shoulder blades (T7 and T9 ribs) I feel discomfort breathing and I get a stabbing pain and poking pain when I twist or turn! My question is does this heal with the excercises which u have shown in the video and can I continue my physical activities? Please help me!
Hey At the 5:41 mark when using roller on tail bone and bending knees in to each other that exact stretch on lower back is EXACTLY my issue of pain is there an exact name for area/more videos focusing on that area I’m in desperate need of help there it’s binding my job and my runs
You guys are such a wonderful double-akt. Apart from givng much needed advice, practical demos and explaining everything so well, your light hearted and generous delivery cheers me up every time. I really appreciate what you do and have learnt and benefitted a lot. Thanks.
How about rolling the lower back while leaning to the side, so that the pressure isn’t directly on the spine? Or with one of those small foam roller balls?
I have just found you Gentlemen.I have had all sorts of lower back problems for years.Your approach has already taught me much more than the 6 physiotherapists i have been to. Thankyou for such a no -nonsense approach.And you’re funny and engaging too. RESPECT
So if I have muscle tightness and stiffness in my lower back, I can just foam roll on the sides of the spine instead of along the spine like I do my middle and upper back?
I always wondered why those guys/gals were rolling on their side. Turns out they were right and I had no idea what I was doing. Thanks for the info!… I look forward to when I can actually use this.
@Jeff,notice how people use sitting toilets in India, that the best position to get rid if lower back pain while emptying your �� waste from your stomach. Trying sitting in that position and notice yourself. Even better to dig and hole, separate your legs and then sit.
Hey Jeff, have you seen the advertisements for the “chirp wheel” they advertise it as a good lower back pain reliever. Do the things you say about the foam roller apply to that product as well which also rolls out the lower spine?
So this is a big deal to me as an ironworker pretty much imagine all day working out at just the back hyperextension set up and doing Romanian deadlifts all day everyday for weeks my lower back and hamstrings are constantly fried there’s never a chance to recover I did full bro my lower back and it felt kind of good and I also agree though that glute medius and some of those muscles need rolled out but I can’t cat Cow my back into the position that needs to be
Thank you so much! This got every part of my bum which has been tense from sitting all day while working from home. I don’t feel my back for the first time is days!
I’m not sure if this is the best video to post this comment, or question rather, but surely I’m not the first person to ask about your opinion on the use of massage guns for recovery, warming up, etc. Would love to know your thoughts.
Can you use a lacrosse ball/massage ball on your low back? How else would you get knots out of your low back? If you’re wondering this too please upvote so it can be seen
I love my roller! I don’t normally do my lower bc just like you said I could actually feel my body telling me no when I would try!! It’s amazing what our bodies tell us when we actually listen! It’s not always a hurt so good!
I have a lower-thoracic kyphosis. I’ve lost mobility in this section of the spine, so it won’t leave flexion, but I’ve had an MRI and there’s no structural deformaty. The orthopaedic consultant said it must, therefore, be a muscular problem.
I’ve been doing this exercise daily for a couple of months with no improvement. If I keep at it, am I likely to see results or do I need some other sort of therapy, do you think?
Sorry if this question is an imposition. I’m at a bit of loss as to who to ask.
Also, thank you for the video. It was very informative.
Great video, I’m doing these mobilizations. Question, for the thoracic paraspinal holds, is that 3-4 sets for each side and each position on the spine? For example, 3 sets on left side for each position on the spine such as lower middle and upper? This would total 9 sets on the left side plus additional 9 sets on right side? Thanks for clarifying.
Outstanding Video! Thank you so much! The 1st exercise solved the problem I’ve had for several weeks. I wish that I could give this video 1,000,000 thumb’s up.
What if you have decreased lumbar lordosis and you use a foam roller on it and u do it segmentally along with stretching hamstrings, abs, strengthening lumbar paraspinals?
Hi, Activ Chiropractic I feel a sharp pain when I lift right shoulder up just like you did in the thoracic parasoinal move, why is it painful? Also my back feels strong doing everyday work only sore when doing that move.
Dude loved the video very helpful! I’m a personal trainer myself. I have had physical jobs most of my life and played sports and this area has always been stiff tight and I put my stress tension there. My back cracks slightly a lot. I have used foam rollers mostly on my legs, this combination for the past two night has been my pre bed practice.
First of all, use a rolled up towel, but about half or a third of the diameter of that roller. Then put it on the lower back. This conforms to your muscles and spine and does not cause pressure spikes. Then you selectively apply pressure to the sides of the spine, by extending and compressing your own muscles using your weight just like a situp. Very effective. I have removed a lot of back pain from my clients, with no deleterious effects. This method is very close to my techniques. For foam roller,s they are often too much pressure. But the spine can be accessed at a 45 degree angle. If the end of the roller is used. This is a rather ackward setup, especially as most foam rollers are too big in diameter for the lower back of most people, especially women. The gluteus is part of the lower back and is often the cause of perceived lower back pain. Roller those thigh muscles out and the lower back will restore itself. Almost exactly as the video recommends.
great videos and very informative while being easy to understand! I have just started regular exercise and have had a few old problems show up. your videos are very helpfull
Hi, found you channle today, going to try some of your posture staff and formrolling. I do have pretty bad scoliosis and lift for 4 years now so my back muscles are pretty fucked up. Already stretching every day but unable to stretch so problemetic areas (maybe your streches will help). Nice work!!!
A friend of ours gave us one awhile back and I’ve never used it. My middle back has had a kink in it for the last 2 days, and I tired it. OMG, it has helped tremendously!!! I’ve already done it twice, and will be doing it again, before bed. Thank you so much for posting this! The “Form Roller” will definitely become a routine!!
Help last year I had lUMBAGO for the first time in my life. I’m 43 years old. After that I have pain on that side every time I sit down. I feel better when I stand or lay on my back. Moving makes it better. But I can’t sit. The longer Tim I sit the longer the pain lingers. What can I do?
Imagine my delight, when suddenly, while searching for foam roller stretches for beginners, I discovered my spirit animals, Bob and Brad. Not only was the video super helpful with the multiple angles and actual spine (how cool) but I just like the vibe. Down to earth, funny, considerate of my time and super helpful. Also you have helped spread the important message of NOT rolling your package. Lol Thanks guys! <3
I can’t stay up or sit for very long I have to lay down to ease the pain for every hour or so. when I do this I feel like there is something very loose in my mid back and when I roll it makes a noise. I have very little feeling in my hands and I numbness tingling in the hands. I can turn my head about 70 degrees right but only 45 degrees left…
Hey guys! I bought a foam roller but it’s a little chunkier and shorter than the one you guys are using. Did I get the wrong kind? Because it kinda hurts when I use it.
So my chiropractor has a rolling machine in his office which roles directly in the spot you are saying not to do? He says I lay on it for 7 minutes. Online you see so much conflicting info. I’m at my Wit’s End tried everything still excruciating hip and back pain with all these exercises people say to do and not to do what is a true answer for God’s sake?
yes….avoid ” the package” omg rofl you guys are great! and never thought about the “wrinkles and gray hair on the inside” thank you….good to know…..NOT but yes…you guy have relieved a lot of pain in this 61 year old old gymnast and dancer body..that fell off of too many horses…and crashed big on skies when hit by a psychotic skier…so thank you
Baldness is an indication of not being properly hydrated, not enough sun to the scalp, not having a plant base or pescatarian diet. For hydration filter out the water and add limes….add Celtic salt to your food for it has vital minerals…is how you fix baldness and aches on the body in addition to the rolling therapy from above…it has been working for me and I’ve added fasting to get rid of type 2.
Thanks! Yesterday I couldn’t even lift my body for the second pose, stand straight or even walk straight.. Today the poses are easier and I can walk straight!! Thanks a lot!!
I hurt my lower back due to exercise recently and this helped immensely. I am definitely sticking to this routine. Thanks a lot ��
I love this channel but I wish Brad would speak more. He is very thorough and likes to go into detail explaining why to do x,y,z and why not. It gives me a much better understanding of my own anatomy!
Been struggling with my lower back for 6 years, thank you for this! I will practice constantly on the week so I can improve! How many minutes can I work on each movement? What do you suggest? 5 minutes per area? (left and right)?
This is the video that finally got my subscribe! I love the banter between you two and the ending to this video had me laughing out loud
06 February 2020 Thursday AM: really appreciative for your video about Foam Roller: would you please post a You Tube video that shows how and where to apply the Foam Roller? Thanks from Arizona
You guys are awesome! I love watching your videos. They are so helpful, informative, and entertaining! THANKS for all you do!!!:)
Jeff do you have a favorite foam roller that you’d recommend? Looks like you use a pretty basic one instead of any of the cushioned ones with various patterns
I’ve had kyphosis my whole life and it kills me, I’ve been foam rolling twice a day everyday for the last 9 months and my back hasn’t changed at all idk what to do
OMG! What kind of nonsense is that? You have a lot more load on your lumbar spine while running or walking than when you’re doing foam rolling. So what is your point, that running and walking is dangerous for the lumbar spine too? Stop telling this kind of myths that promote fear of movement.
What I do on my foam roller is the same but then I also tuck my chin in and then roll my head forwards and my cervical bones crack, crack, crack and it is awesome! It feels great after a long day!
Question, what about the “chirp wheel” or “yoga wheel” �� I’ve seen people on here using it on their lower backs. Whats your opinion on this?
Well.. If you did do that on the lower back and somthing recall gave way NOW.. I cannot lift my butt up at all…
What can I do.. In severe pain….
I just purchased one of these after watching one of your videos on posture, I have slight scoliosis and horrible posture. I do it exactly as you are, but it hurts, not in the spine, but the skin surface and muscle, maybe a little fat too, lol. Is this something that will gradually get better?
If your spine shifts its called Spondylo lis thesis (spaces added to help pronunciation). There are lots of consonants in there.
If you have a pars defect its called spondylo lysis.
Thanks for this video, pulled my back lifting a tree today and was looking for foam rolling techniques for lower back. Soooo glad I watched this video first. No foam roller on the lower back for me now.
Thanks again.
You really need to support your neck in neutral position while rolling your back! Women need to be careful rolling on the side not to increase the risk to the rib cage! You two should watch my videos to learn all the correct exercises for the entire body!I have been teaching myofascial release for over 25 years.
Woman is giving birth
Nurse: “push!”
*Jeff walks in*: “stop, that’s not what you want”
Next day on athleanx channel: “giving birth is killing your gains”
horrible pain today and this is just what I needed. Finally putting that foam roller to good use! Great clarity in this instructional, thank you.
Ngl I’ve had the worst back pain lately.. so I thought using a foam roller would be a good place to start. After searching about it I started to read so much about the dangers of foam rolling the lower back which made me a bit reluctant to trying it. Honestly after doing this routine once I felt so much relief. I will be continuing to follow this! Definitely recommend ����☺️
Thank you, guys! I haven’t tuned in in awhile, but good job on the shirts! Much more practical! I need to do my back exercises, so thank you for these tips! I have spondy grade 2!
I just watch your video ��������. I’m excited to try these exercises. My lower back is killing me. Can anybody recommend a roller on Amazon.
I had a herniated disc a few months ago and followed your advice on one of your videos, it helped a lot. Thank you for these very helpful and informative videos.
I literally am rolling out my lower back right now, then I looked up rolling out my lower back, then I saw Jeff had a video for it. I hope this helps, I’m in such a lot of pain
I need to find exercises I can do that don’t stress my bad rotator cuffs. The few I could do feel great, especially the lower lumbar stretch but the other forms had me close to dislocating my bad shoulders. ����
completely unrelated, but after walking for 2-3 hours today, my back felt rather sore, I bent over like when you reach for your toes, and heard an almost cracking sound that I’d never heard before, it felt amazing.
I have used these routines for a few months now and I can say its helped me with my foam rolling. I also added some (other) routines but I can honestly say this has made a big difference. YouTube algorithm has worked a treat to bring your video to me during lockdown in the UK. Thank you!
Last night I could barely move because I was in so much pain, but these exercises as sore as they were helped relieve pain instantly! Subscribed
What if you have both RA and Ankylosing Spondylidis? Because I hear a lot of ways to use a roller. And what you guys say… It’s for people that don’t have these types of autoimmunes…
Hi there great vid,I’ve been suffering with low back pain for years and got given one them rollers many years back but I’ve never done anything with it till now and found your video great.so would you recommend doing this once or twice daily for 15mins
I put the roller at the top of the lumbar fascia, slide my body down, using it to stretch the fascia out. Gad dayum it feels good.
Nice.
One small thing. People with bad back, should NEVER get up straight the way she gets up after the bridge pose!! Always turn to your side and get up. Otherwise you may end up hurting your back pretty bad.
I did thew best i could for a first time, which was pretty clumsy. However, I am now feeling what i can only describe as ENERGY. I feel really good. Also, love the way she talks and demonstrates this.
Unbelievable! I have been in terrible pain for a couple of days. I have a high pain tolerance and it has been up to an eight. Your class brought me down to a one or two. In a matter of 15 minutes. That’s incredible. I think people would have to try this to believe it LOL!
Did you like this class? Be sure to SUBSCRIBE and leave us a comment below. ��
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Foam roller are good for any body part except for the lower back. The upper back has the rib cage to no compress the spine in too much but the lumbar vertibrate (lower back) does not it is really harmful for the lower back to do so. There is a video from Athleanx where Jeff explains this in detail. Please don’t trust these unqualified so called “yoga teachers”. Do your own research guys.
I just bought a roller from Facebook Marketplace and didn’t know how to use it. Your video and explanation was excellent, looking forward to using it now.
Oh my god. I’ve been dealing with such intense back pain since pregnancy and postpartum. My job required hiking in the wilderness with 60+ lbs everyday, as well as sleeping on the ground for as long as a week consecutively. Financially, I didn’t have the option to quit when I became pregnant, so I was still doing this at six months pregnant. Now my baby is 10 months, and nothing has helped relieve the back pain. I’ve been to chiropractors, massage therapist and experts in holistic medicine, but with no relief. Thanks to this video, I have finally found enough pain relief to begin exercising again. Thank you for sharing!! Also, you are beautiful, and I appreciate your calm energy as well as your explanations of both cause and results. It has been so helpful.
Thanks for Sharing. Excellent video & instructor. Generally, I hate stretching as I feel it’s boring. But done as said couple of times along with the instructor, and time went by very fast. You are one great teacher!
Been struggling for a while with lower back pain after cycling after doing this for the last few weeks three or four times a week I feel like a new man!
OMG, I have been suffering from upper and lower back pain and sciatica pain on my right from sitting in front of my computer 12 hours a day. This video tutorial has been so helpful and after doing all these exercises I have felt so much better. Words cannot express my gratitude for this well thought out and instructional video tutorial on foam rolling. God bless you!
I just started using a foam roller. I was just rolling up and down it like a fool. I started having muscule spasms so I did a Google search on the best ways to use a foam roller and found your video. It helped tremendously! Thank you so much!!!
Tired to look for the foam roller in this video at the link its sold out…..currently having a terrible back spasm and on day 2 wonder if there is some other site or roller you recommend….I have multiple sclerosis and have these spasms often and wanna give this a try I’m tired of being in pain ��
Thanks allot hurt my back at work this helps! The foam rollers are awesome! First bought it when an EMT friend of mine told me my leg was numb because of a tight spot on the outside of my leg. Bought one worked that area and sure enough it worked
Hi Michelle. Thanks for the video… just wondering, as you mentioned back pain, are these exercises safe for a herniated disc patient? They look very tempting but also a little dangerous. Please let us know, in particular, lower region.
Thank you so much for this. Really nice guide to using my roller properly.. my shoulder blades are a nightmare for knots and tension!
I have a diastasis recti though on the right of my abdomen after diep flap reconstruction 4 years ago.. (orig plastic surgeon ignored my complaints about my ‘bulge’, said it was just scar tissue… then tried to liposuction it in Jan this year��
I saw a new plastic surgeon for a second opinion a he immediately sent me for ultrasound, which showed up the 5cm diastasis recti!
Currently on a wait list for sirgery to correct it.
Allowed to exercise bit need to be careful with anything that makes my abs strain… is there a safe way to use the roller to sort out my thoracic jam around T17/18, and my shoulder knots in my rhomboids and supra/infraspinatus (from too many excel spreadsheets!!)
Or should I maybe just stick with sports massages for now?
Just 1 min into the exercise and my back is feeeeeeling so good! All the cracks made me feel better, don’t know whether it’s placebo, but I’m happy!
what a great video! love your channel XXX just subbed ;)) would be awesome if we could keep in touch and support each other xx sending love
Can you also make a video where you explain how to let the air out of the gym ball and show it on the ball and make it completely flat?
I found this after foam rolling my lower back for three years thinking “shouldn’t this be fixing my back problems?” But now I understand
I wonder what Jeff thinks about the Chirp Wheel that is advertised on social media. Hey Jeff! I know that you look back at 3 year old videos so please give your input here! I’ll wait…………………………
Amazing video Ashton, thanks for simple and effective tuition. I’ve been suffering with lower back for weeks, finally took my new roller out of the bag and instantly feel so much better..! Thank you so so much ��, big love from the UK ���� xx
Do you have any opinion on the chirp wheel or can you review it through other videos yourself and then maybe give some insight on it before me and my hubby buy it?
I used a massage ball yesterday and I held it really deep for 30 seconds and I think I moved something in my stomach because instantly I felt like absolute shit and couldn’t sleep the whole night
I just did this twice and started to hate the foam roller, then found a video giving techniques that help, then this video. Thank God ��
Excellent stretches!! Really helped me out in just one setting! Thank you so much my friend, God bless you and your family and friends ������������
Hello sir, I have been suffering from a rib out for 2 years and I came to know that problem when I visited a chiropractor, I took 4 to 5 sessions and I used to feel okay for only 2 to 3 days. But after that I used to feel the rib is still out and there is a lot of muscle tension near my shoulder blades (T7 and T9 ribs) I feel discomfort breathing and I get a stabbing pain and poking pain when I twist or turn! My question is does this heal with the excercises which u have shown in the video and can I continue my physical activities? Please help me!
Hey At the 5:41 mark when using roller on tail bone and bending knees in to each other that exact stretch on lower back is EXACTLY my issue of pain is there an exact name for area/more videos focusing on that area I’m in desperate need of help there it’s binding my job and my runs
The goal is not to live forever, but at least enjoy life to its max with exercise being the ultimate youth extender well into your 50s and 60s
You guys are such a wonderful double-akt. Apart from givng much needed advice, practical demos and explaining everything so well, your light hearted and generous delivery cheers me up every time. I really appreciate what you do and have learnt and benefitted a lot. Thanks.
How about rolling the lower back while leaning to the side, so that the pressure isn’t directly on the spine?
Or with one of those small foam roller balls?
I have just found you Gentlemen.I have had all sorts of lower back problems for years.Your approach has already taught me much more than the 6 physiotherapists i have been to. Thankyou for such a no -nonsense approach.And you’re funny and engaging too. RESPECT
So if I have muscle tightness and stiffness in my lower back, I can just foam roll on the sides of the spine instead of along the spine like I do my middle and upper back?
I always wondered why those guys/gals were rolling on their side. Turns out they were right and I had no idea what I was doing. Thanks for the info!… I look forward to when I can actually use this.
@Jeff,notice how people use sitting toilets in India, that the best position to get rid if lower back pain while emptying your �� waste from your stomach. Trying sitting in that position and notice yourself. Even better to dig and hole, separate your legs and then sit.
Hey Jeff, have you seen the advertisements for the “chirp wheel” they advertise it as a good lower back pain reliever. Do the things you say about the foam roller apply to that product as well which also rolls out the lower spine?
what about to crack your back? for a quick adjustment? im assuming the answer is to not try to adjust yourself but it feels so good haha
So this is a big deal to me as an ironworker pretty much imagine all day working out at just the back hyperextension set up and doing Romanian deadlifts all day everyday for weeks my lower back and hamstrings are constantly fried there’s never a chance to recover I did full bro my lower back and it felt kind of good and I also agree though that glute medius and some of those muscles need rolled out but I can’t cat Cow my back into the position that needs to be
Thank you so much! This got every part of my bum which has been tense from sitting all day while working from home. I don’t feel my back for the first time is days!
You wanna know what happens when you roll the lower back??
*takes out skeleton
All your flesh boils off and you help me forever to demonstrate stuff.
I’m not sure if this is the best video to post this comment, or question rather, but surely I’m not the first person to ask about your opinion on the use of massage guns for recovery, warming up, etc. Would love to know your thoughts.
I’m almost 40 and was looking for a video to help with slight back pain. This this was perfect. Going to subscribe and check out your other videos.
Can you use a lacrosse ball/massage ball on your low back? How else would you get knots out of your low back? If you’re wondering this too please upvote so it can be seen
My pain is in the lower back, the lumbar, and I’m a avid golfer. I roll my lower back and it works! I can now swing a golf club with no pain!
Literally did this at 4a.m this morning feeling spectacular �� clearly I was wrong I thought abs tightening was ��… I promise Jeff ����
I love my roller! I don’t normally do my lower bc just like you said I could actually feel my body telling me no when I would try!! It’s amazing what our bodies tell us when we actually listen! It’s not always a hurt so good!
I have a lower-thoracic kyphosis. I’ve lost mobility in this section of the spine, so it won’t leave flexion, but I’ve had an MRI and there’s no structural deformaty. The orthopaedic consultant said it must, therefore, be a muscular problem.
I’ve been doing this exercise daily for a couple of months with no improvement. If I keep at it, am I likely to see results or do I need some other sort of therapy, do you think?
Sorry if this question is an imposition. I’m at a bit of loss as to who to ask.
Also, thank you for the video. It was very informative.
Great video, I’m doing these mobilizations. Question, for the thoracic paraspinal holds, is that 3-4 sets for each side and each position on the spine? For example, 3 sets on left side for each position on the spine such as lower middle and upper? This would total 9 sets on the left side plus additional 9 sets on right side? Thanks for clarifying.
Outstanding Video! Thank you so much! The 1st exercise solved the problem I’ve had for several weeks. I wish that I could give this video 1,000,000 thumb’s up.
What if you have decreased lumbar lordosis and you use a foam roller on it and u do it segmentally along with stretching hamstrings, abs, strengthening lumbar paraspinals?
Hi,
Activ Chiropractic I feel a sharp pain when I lift right shoulder up just like you did in the thoracic parasoinal move, why is it painful? Also my back feels strong doing everyday work only sore when doing that move.
Damn i tried the move where your on the roller and extend your arms overhead i couldnt even get my arms past 45 beforr parallel ��
If you suspect a potential disc bulge in the thoracic region are these exercises still good to do? Or can you aggravate the condition doing them…
Dude loved the video very helpful! I’m a personal trainer myself. I have had physical jobs most of my life and played sports and this area has always been stiff tight and I put my stress tension there. My back cracks slightly a lot. I have used foam rollers mostly on my legs, this combination for the past two night has been my pre bed practice.
Done these techniques while watching your video. I got up feeling an immediate sense of looseness in my back muscles. I’m coining it the “backgasm”.
First of all, use a rolled up towel, but about half or a third of the diameter of that roller. Then put it on the lower back. This conforms to your muscles and spine and does not cause pressure spikes. Then you selectively apply pressure to the sides of the spine, by extending and compressing your own muscles using your weight just like a situp. Very effective. I have removed a lot of back pain from my clients, with no deleterious effects. This method is very close to my techniques.
For foam roller,s they are often too much pressure. But the spine can be accessed at a 45 degree angle. If the end of the roller is used. This is a rather ackward setup, especially as most foam rollers are too big in diameter for the lower back of most people, especially women.
The gluteus is part of the lower back and is often the cause of perceived lower back pain. Roller those thigh muscles out and the lower back will restore itself. Almost exactly as the video recommends.
great videos and very informative while being easy to understand! I have just started regular exercise and have had a few old problems show up. your videos are very helpfull
Hi,
found you channle today, going to try some of your posture staff and formrolling. I do have pretty bad scoliosis and lift for 4 years now so my back muscles are pretty fucked up. Already stretching every day but unable to stretch so problemetic areas (maybe your streches will help).
Nice work!!!
A friend of ours gave us one awhile back and I’ve never used it. My middle back has had a kink in it for the last 2 days, and I tired it. OMG, it has helped tremendously!!! I’ve already done it twice, and will be doing it again, before bed. Thank you so much for posting this! The “Form Roller” will definitely become a routine!!