How to Foam Roll Your Back

The foam roller is a piece of equipment that can be used to roll out knots in your muscles. This process is also called self-myofacial release. By rolling the foam roller across your back muscles, you can find and release knots.

Instructions

1. Lie on a foam roller with the roller positioned vertically under your back.

2. Roll the foam roller right and left across your spine, being careful not to put too much pressure on the spinal column.

3. Stop when you feel pain. Hold the position for 30 to 60 seconds.

4. Continue to roll until you find another knot. Hold that position for 30 to 60 seconds.

5. Roll along your entire back, hitting positions more than once if necessary to alleviate pain.

Tips & Warnings

• The worse your knots are, the more this will hurt. Stick with it. It will help.

References

• National Academy of Sports Medicine

Resources

• Foam Rollers for Sale