Day 21: Upper Back Foam Roller

Today we are going to focus on a new area of the spine. This region, along with the neck, takes quite a beating when we are not keeping proper posture and staying in the same awkward position for several hours at a time.

Using the foam roller is one of the simplest things we can do to help relive pain and tension in our soft tissues. It also has the added effect of rehydrating the tissues. Depth, time and tension into the tissues helps bring water back into the system after the treatment.

Start at the top of the upper back and roll down into the low back, by leaning against a wall and performing a squat. Move through he area slowly and pay attention to those problem areas, concentrating on those spots. Do this along your main problem areas or the whole region. Perform this for about 30 seconds for 2 sets. This is fairly non-invasive and can relieve a lot of tension, so it is safe to perform this every couple of hours throughout the day to help keep those soft tissues moving.

*Start by performing this by leaning against a wall. As you progress you can add more tension and depth by moving to the floor.