Foam rolling is a self-massage technique that can help improve posture and mobility. Regular foam rolling can release tension and tightness in muscles, increasing blood flow and flexibility. Here are six foam rolling exercises to try for better posture and mobility.
1. Upper Back Roll
Begin by lying on your back with a foam roller under your shoulder blades. Lift your hips and slowly roll up and down your upper back. Repeat several times, taking deep breaths and pausing on any tender spots.
2. IT Band Roll
Start by lying on your side with the foam roller under the outside of your thigh. Roll from your hip to your knee, pausing on any tight or sore spots. Repeat on the other side.
3. Hamstring Roll
Sit on the foam roller with your legs straight out in front of you and your hands behind you for support. Roll up and down your hamstrings, pausing on any tender spots. To increase pressure, cross one leg over the other and roll one hamstring at a time.
4. Quad Roll
Lie face down with the foam roller under your thighs. Roll up and down, focusing on the muscles on the front of your thighs. Repeat several times, pausing on any tight spots.
5. Calf Roll
Sit with your legs out in front of you and the foam roller under your calves. Roll up and down your calves, pausing on any sore spots. To increase pressure, cross one leg over the other and roll one calf at a time.
6. Chest Roll
Lie on your stomach with the foam roller under your chest. Roll up and down, focusing on the muscles in your chest and shoulders. Repeat several times, taking deep breaths and pausing on any tight spots.
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