I Start My Day with Foam Roller Stretches for my Back

Do you wake up with neck pain and your entire back as stiff as a board? Do you feel like a mummy, getting out of bed? When was the last time you touched your back? No seriously. When? Most people can barely put soap on their back, let alone stretch it.   Why is reaching your back important? Does your back cause pain now? How are you going to feel in 10 years?  That’s what you should be thinking about when you take care of your body. It’s important to have a healthy supply of blood surrounding your spine . Before you drink your coffee, roll on foam! Foam rolling exercises are the best way to start your day and get you moving.

It Brings Youth

Foam rolling (also known as self-myofascial release), before you start your day will help energize your body.When you are sleeping, your body is lying in a docile position and your blood is basically sitting in a pool resting until you wake up. When you attempt to get out of the bed in the morning, you are moving body parts  that do not have enough blood flow to move fluidly  yet.  It takes a few minutes to get your blood  flowing throughout your entire body .  How can you make the transition from lying in the bed, to beginning your day easier than before ? Roll with foam.

Foam roller exercises help with joint mobility, muscle tightness, lower back pain relief, and knee problems. It will allow for these muscle groups to release and help with joint pain, tight muscles, hip mobility, hamstrings, soft tissue release, and all around soreness. Everyone has tight muscles, but if you are feeling tightness specifically in your hip flexors, quads, glutes, back muscles, or chest muscles, foam rolling is the best way to help that in the morning. 

Why do you need our spine ?

A healthy spine is crucial to whole body health. A healthy spine = a healthy life.

  1. Movement 
  2. Support
  3. Protection
  4. Coordination
  5. Control

How to foam roll your spine

Gently rolling your spine  on a foam roller will help send blood throughout your spine, which will in return give life to your entire body and rejuvenate tired and tense muscles. One of the primary benefits cells derive from blood is oxygen. Muscles need oxygen to operate effectively .

Always remember that foam rolling does not increase the length of your muscles.  You will still need a stretching routine to maintain flexibility

Please consult with your physical therapist, before trying this.

  1. Begin in the starting position sitting with knees higher than the hips to lock out the lower back.
  2. Interlock the fingers behind the neck and bring the elbows together in the front.
  3. Slowly raise the elbows toward the ceiling, exhaling as you reach the top of the motion.
  4. Perform 2-3 sets of 6-12 repetitions.

If you have stiffness in a specific side of the back, you can do this focusing on your right side or your left side. You can concentrate this release on the upper back, mid-back, or lower back; or you can release the entire back with a full range of motion. Allow your shoulder blades to relax and take deep breaths, as you foam roll your entire back. Slowly stand up .. You will begin to feel an energizing sensation throughout your body. You are off to an amazing start to your day!

Stay tuned for updates and at home stretches at kikastretchstudios.com.

For franchising opportunities email: franchise@kikastretchstudios.com

Share this post: