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Upper Back Knots/Adhensions….
Roll the Pain Away with a FOAM ROLLER!
The foam roller is a large cylinder of thick firm foam used to relieve tension, sooth soreness, loosen tight muscle and reduce upper back pain, much in the same way a massage does. This activity achieves myofasical release, which is used to loosen and increases the flow of blood and other fluids around your muscles.
Using a Foam Roller for Upper Back Pain
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- Place the roller down on the floor in an open area. Properly position yourself on the floor next to the roller.
- Gently position your upper back in the middle of the foam so your back is positioned on top of the roller.
- Adjust your body so you can control your body & movement on the roller using your feet and hips.
- Clamp your hands behind the base of your head to support your neck –bring elbows close together (avoid suction of ears with forearms)
- Press your feet into the ground and slowly elevate your hips toward the ceiling.
- Scan your upper back for knots/adhesions by vertically rolling up and down the roller
- Roll the upper back to the base of the neck (view diagram for illustration)
- Scan upper back for knot, find 3 or more sore spots-hold each spot for 30-45 seconds.
Foam rolling can be performed up to 3 times per day in 3 to 5 hour intervals.
Before treating upper back pain or any other muscle pain with a foam roller, always consult a doctor or physical therapist first. If you have more questions about upper back pain please feel free to contact us directly at ihm@ihmovement.com.
This information is not designed to replace a doctor’s judgment about the specific solution to your particular condition or situation.
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