Foam roller spine - simple answers to questions
Should you foam roll your spine?
Foam rolling exercises make a fantastic addition to your self-healing repertoire. This self-myofascial release technique can safely and effectively relieve tension, tightness, and pain in your back.Feb 24, 2020
♪ Bob and Brad the two most famous physiotherapists ♪♪ on the internet ♪ - Hi folks, I'm Bob Schrupp physiotherapist - Brad Heineck, physiotherapist - And we are the most famous physiotherapists on the internet - In our opinion, of course, Bob - Today, Brad, let's talk about foam rolling your back. Don't do this, do this instead. Remember, that would be like your mom talking to you - Bradley or bread, eh? Did she call you? 'Do not do that.' - Bread, yes, don't call me bread.
Just go on. - By the way, if you are new to our channel just take a second to subscribe to us, we provide articles on how to stay healthy, fit and pain free and we upload them every day. Plus, yes, Sir, yes ma'am, you would like to join us on our social media channels and our website bobandbrad.
Because we're always giving away. Go to the giveaway area and we'll reveal what we're giving away. No, we'll tell you now what we're giving away Brad? - Bob, you really got me excited, The SleepOvation eight. - You're still not saying it right. - Aw Bob, why Bob. (Angel Music) - SleeOvation mattress - Why, why - 700 tiny mattresses, this is just a sample of them, great for pain relief, if you have pain while sleeping get rid of your spouse and get yourself a new mattress free yours Spouse, wow bob! - Okay, well, let's go, today we are going to talk about it, we are going to show the foam rollers that you want to try when you have back pain and the ones that you don't want, the first thing you don't want to do, let's start , you don't want to roll foam right down your lower back.
The reason is, Brad can you hold this? - Yeah - So when I stand, take a spine here, and this is the lower back, you just put it like that, yeah like that, you really stuck, you see, there are many small joints, you clamp them together. And that won't be. Feel good, it's just not going to be good for your back - it's a little aggressive.
Of course, if you go to the middle of the back, you also have the rib cage that supports the spine, which makes a huge difference - as well as the rib cage, if we go into the middle back, what we are going to say, you can go ahead and do, we don't want the lower back, you can do the middle back because a lot of people are starting to get rounded here - yes - so let's try to stretch that, get back in position. So why don't we start with this first Brad. Let's the center-back do one.
You're going to walk this angle, I'll walk this angle - Sure. - I'll start from this side. Great, probably one of the best foam rolling exercises, what you can do is the middle -back.
Just put it in place, and I did it this morning, I'll do it again in a moment. - Oh, that feels good. - You see me put my butt And I use my legs to roll back and forth.
Very easy to do. Brad, you go a little further up the neck, I think than I do. - It feels good, Bob, I just like to go, and what if my microphone set were? out of the way, I would go a little further, but you know.
My God, I just looked up and Sam looked Attack me with this hat and scare me. This skeleton. Anyway, but sometimes --- she looks at him.
All right, next Brad, let's keep rolling this lower back, I just did that Brad, I pinched my back a few weeks ago and it felt so good, I thought, 'You know, we need to show that.' So I guess I hit the quadratus lumborum, and what you do is you don't go straight on the spine, you go on the side. So did you try this or not? - Well, actually, because I'm a bit more sensitive in my middle back, because my spinal osteitis.
But if I control my weight through my arm here and my leg here.- Yes, you see, so let's get off the pelvis, we don't, let me show you here.- Yes, show the spine.- So I'm like that, see, I'm not on the pelvis itself, I'm out of the pelvis, I start right here in this area, I'll probably get the quadratus lumborum, right? say? - Yeah, which happens to be a pretty big muscle that con control your lower back. - And look what Brad is doing, he's a bit off, not right on the side, you're a bit of a three-quarter angle, aren't you , wouldn't you say Brad? - Yep, I would give the pelvis an angle of 45, 50 degrees, 51 degrees - 45 degrees that way and you roll, I roll, don't know how you're doing Brad, right off Basin off, and that feels really good. - Do you know what you are going to do at home is to do what feels good, you will know because right now I can feel it and I get this muscle to feel, one of those pains hurts so much - Exactly that it is.
It should be, it shouldn't get hurt hurt, it should get hurt so good - Yeah, it's like aw, this feels good when you do it - All right next Brad, do it now We go on, this one is a bit, not that straight forward, but your hip flexors come up and attach to your pelvis, and when they're tight, which they often are, and a lot of people who sit a lot, they pull the pelvis forward so and they affect the back. So it's going to do that. Here's the pelvis, the hip flexor, the tiny hip flexor is going to pull it over like this, it's going to put some pressure on the back there.
So does this make sense to you, Brad? You look confused. - That's all right Bob, let's show the stretch. We'll talk about that later. (laughs) - There's something he doesn't agree with here. - By the way, that feels really good, I wanted to make sure that I have the other side.
Okay, now let's get to it. - Okay, the hip flexor, you do that one by one like I do, otherwise you get the package and you don't want to get the package, right Brad? - (chuckles) I'm just happy that I got one, okay, let's go - So, I'll roll over on my side a bit here again, and that's great for hip pain. I mean, this can really add to hip pain when the hip flexor is tight.
I'm not going to do this side do Brad because I have a microphone on this side - Yeah, that will ruin your audibility, sorry. I actually like to go over and get my hip abductor with it. You know, you can vary that a little. - So the hips, as I just said, the hip flexor can affect the pelvis and back, as well as the hamstrings.- Oh right.- So you want to do the hamstrings too? So let's move on, this is the last one we're going to do on the floor, we are I'm going to move on, and you can both roll up at the beginning, that's usually what I do.
And then I'll go down to one, and you can even cross your leg and that really hits that way to the pelvis roll it all the way up. - To the buttocks area. - You know one thing, I'm not going to reveal that now, Brad, me got another stretch, some advanced stretches to do for hamstring - oh you do? - and it will include --- you will stick us out, huh? - i won't stick it, it's going to be a future article, so you have to subscribe to us.- Oh, yeah.- All right, last Brad trying to keep things going here.- I'm sorry Bob, I just enjoy this.- Brad probably wouldn't do this because you.
I have a Spinal Osteitis, or however you say it.- Say it your way.- Spinal Osteitis.- Spinal Osteitis.- Spinal Osteitis.- We'll be able to speak English with us.
When you are in the lower back without putting too much strain on it. You can actually get it around the pelvis here and sit back like this, there's a little positive pressure on your back, it's gentle, but you stretch it to the point of extension, it's a nice to do. - If you have spinal osteitis or stenosis and you do this and it just hurts and you may not know you have it but if you do this and it hurts just don't do it, skip this - Yes, if you are over 55, seriously, and if you do that and it hurts, chances are you have spinal stenosis or spinalostitis - right, if you are shrinking it can contribute to that stenosis, so that People who are over 55 usually start to shrink.- Yes, the intervertebral discs are losing their height and water and all that.- The aging process is a beautiful thing.- Well, like Brad and I always say when it's wrinkled and gray on the outside There is hair, there are wrinkles inside and gray hair, in a way, things wear out.
So it's just a part of life, at some point we will turn to dust - Are you trying to depress our viewers? - No, no, but, circle of life, you know, someone will eat us up and then they will live on - Exactly , Bob .- All right, thank you. (bizarre electronic jingle)
Can a foam roller crack your back?
Foam roller: Start by sitting on the floor with a foam roller positioned behind you. With bent knees, slowly lean back so that the tense section of your back is resting on the foam roller. Keeping your hands behind your head, slowly lower your head. This should crack your upper back.
Can foam rolling be harmful?
Is foam rolling safe? Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
Why you shouldn't foam roll your lower back?
You should never use a foam roller directly on the lower back. If you use a foam roller on your lower back, the spinal muscles could contract and cause more damage than good, especially if your back pain is caused by a condition in the lumbar spine.Jan 15, 2015
Should you foam roll every day?
And be aware: if this is your first time foam rolling, you may find it painful—even excruciating—when you first start out. Keep with it for a few weeks and the pain will ease up. To keep flexible, stress-free, and avoid injuries, you should aim to foam roll on a daily basis for 5 to 20 minutes.Sep 27, 2013
How long should you foam roll your back?
Don't spend too much time on tender areas.
This can cause nerve or tissue damage and bruising. Applying excessive pressure while you are wincing in pain won't help you; foam rolling can be uncomfortable, but it should never be so painful that it is unbearable. Spend no more than 15-30 seconds working on a tender area.Jan 15, 2015
Does foam rolling get rid of knots?
Fortunately, foam rolling is a great tool to use to help get rid of those muscle knots. We call them “muscle knot” because they feel like our muscles are tied up in – you guessed it – tight knots.
Is foam rolling better than stretching?
That's right, the rubber with no knot would be easier to stretch and lengthen. This example translates perfectly to your musculoskeletal system too. By using a foam roller to reduce muscular hypertonicity and address trigger points -> the ability to correctly lengthen the muscles with stretching improves.Aug 11, 2019
What should you not do while foam rolling?
Your Joints. Elbows, knees, and ankles don't need to be foam rolled. “Try to avoid rolling over joints like the back of your knees unless specifically instructed by a physical therapist or athletic trainer,” says Furstoss. “One of the aims of foam rolling is to improve muscle/fascial flexibility and mobility.Nov 6, 2017
Can foam rolling help lose weight?
Foam rolling facilitates weight loss by encouraging deeper muscle activation and improving blood circulation that speeds up the recovery process and allows you to continue on in your journey. You have to sit on the floor with the foam roller on the lower back, resting hands behind your head.Feb 10, 2020
Can you use a foam roller on your lower spine?
Your shoulder blades and back muscles act as a natural shield for your upper spine, but the lower spine doesn’t have as much protection. Using a foam roller on your lower spine can cause the spinal muscles in the area to contract, causing even more problems, especially if you’re dealing with a pinched nerve or bulging disc.
What are the benefits of a foam roller?
You can use the foam roller to provide self-soft-tissue-mobilization (SSTM) on yourself. Benefits of SSTM include: improving muscle flexibility, decreasing tension, decreasing lactic acid, decreasing muscle fibrosis, and decreasing the risk for injury.
How to stretch your arms on a foam roller?
Lying lengthwise on the foam roller, clasp your hands together in front of you, above your chest with arms straight. Slowly move your arms above your head until you feel a good stretch. This exercise should be PAIN FREE. Hold stretch for 30- 60 seconds. Opposite Arm Reach