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Last week for November special at ChiroCure Clinic

Get your FREE chiropractic posture assessment with Dr Tania Leski.
Today from 3pm – 6pm at GloHealth in Elsternwick

Do you know what is happening with your body? Ask Dr Leski how chiropractic care can help you.

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How to loosen your back using a foam roller – Dr Tania Leski Explains

Foam Roller Exercises recommended by our therapists

roller exercises for home rehab

Start in this position first

1. CORE WORK ON THE ROLLER

  • Lie faceup with foam roller horizontally under upper back (below shoulder blades), knees bent, feet flat, and hands behind head.
  • Tighten abs and press into feet, lifting hips slightly to slowly roll from upper to middle back.
  • Find a tender spot. Hold, release, and repeat.

 

  • TIP: For a deeper back stretch, lift your hips


Hold for 30-60 seconds. 
Repeat 2-3 times per session.
No more than 3 sessions of this activity per week.

foam roller rehab chirocure chiropractic melbourne

Then apply pressure through upper back Add rolling ( over you your upper back) once Dr Tania Leski has checked your strength and realigned the spine.

2. Foam roller to release the upper back

  • From this position, bring foam roller under lower back, with knees bent and arms out to sides.
  • Contract abs and tilt slightly to left to target muscles along left part of back.
  • Still tilted left, press into feet to roll back and forth from midback to top of hips, stopping when you find a sore spot.
  • Hold, release, and repeat.
  • Switch sides, tilted slightly to right.


TIP: For a deeper back stretch, lift your hips


Roll up and down either 10 times or for up to 5 minutes.
Repeat 2-3 times on both the upper and lower part of the upper back.