{"id":1021,"date":"2014-11-22T12:00:00","date_gmt":"2014-11-22T12:00:00","guid":{"rendered":"https:\/\/chirocure.com.au\/blog\/how-to-loosen-your-back-using-a-foam-roller-dr-tania-leski-explains\/"},"modified":"2014-11-22T12:00:00","modified_gmt":"2014-11-22T12:00:00","slug":"how-to-loosen-your-back-using-a-foam-roller-dr-tania-leski-explains","status":"publish","type":"post","link":"https:\/\/chirocure.com.au\/blog\/how-to-loosen-your-back-using-a-foam-roller-dr-tania-leski-explains\/","title":{"rendered":"How to loosen your back using a foam roller &#8211; Dr Tania Leski Explains"},"content":{"rendered":"<h2 class=\"wsite-content-title\" style=\"text-align:left;\">Foam Roller Exercises recommended by our therapists<br \/>\u200b<\/h2>\n<div>\n<div class=\"wsite-image wsite-image-border-medium \" style=\"padding-top:10px;padding-bottom:10px;margin-left:0px;margin-right:10px;text-align:center\"> <a href=\"\/uploads\/4\/0\/5\/4\/40542937\/img-0137_orig.jpg\" rel=\"lightbox\" onclick=\"if (!lightboxLoaded) return false\"> <img decoding=\"async\" src=\"\/assets\/images\/blog\/img-0137.jpg\" alt=\"roller exercises for home rehab\" style=\"width:auto;max-width:100%\"> <\/a> <\/p>\n<div style=\"display:block;font-size:90%\">Start in this position first<\/div>\n<\/p><\/div>\n<\/div>\n<div class=\"paragraph\"><strong>1.&nbsp;CORE WORK ON THE ROLLER<\/strong><\/p>\n<ul>\n<li><span style=\"color:#000000\">Lie faceup with foam roller horizontally under upper back (below shoulder blades), knees bent, feet flat, and hands behind head.<\/span><\/li>\n<li><span style=\"color:#000000\">Tighten abs and press into feet, lifting hips slightly to slowly roll from upper to middle back.<\/span><\/li>\n<li><span style=\"color:#000000\">Find a tender spot. Hold, release, and repeat.<\/span><\/li>\n<\/ul>\n<p> &nbsp;<\/p>\n<ul>\n<li>TIP:&nbsp;For a deeper back stretch, lift your hips<\/li>\n<\/ul>\n<p> \u200b<br \/>Hold for 30-60 seconds.&nbsp;<br \/>Repeat 2-3 times per session.<br \/>No more than 3 sessions of this activity per week.<\/div>\n<div>\n<div class=\"wsite-image wsite-image-border-none \" style=\"padding-top:10px;padding-bottom:10px;margin-left:0px;margin-right:10px;text-align:center\"> <a> <img decoding=\"async\" src=\"\/assets\/images\/blog\/7381849.jpg\" alt=\"foam roller rehab chirocure chiropractic melbourne\" style=\"width:auto;max-width:100%\"> <\/a> <\/p>\n<div style=\"display:block;font-size:90%\">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. <\/div>\n<\/p><\/div>\n<\/div>\n<div class=\"paragraph\"><strong>2. Foam roller to release the upper back<\/strong><\/p>\n<ul>\n<li><span style=\"color:#000000\">From this position, bring foam roller under lower back, with knees bent and arms out to sides. <\/span><\/li>\n<li><span style=\"color:#000000\">Contract abs and tilt slightly to left to target muscles along left part of back.<\/span><\/li>\n<li><span style=\"color:#000000\">Still tilted left, press into feet to roll back and forth from midback to top of hips, stopping when you find a sore spot.<\/span><\/li>\n<li><span style=\"color:#000000\">Hold, release, and repeat. <\/span><\/li>\n<li><span style=\"color:#000000\">Switch sides, tilted slightly to right.<\/span><\/li>\n<\/ul>\n<p> <span style=\"color:#000000\">\u200b<\/span><br \/><span style=\"color:#000000\">TIP: For a deeper back stretch, lift your hips<\/span><\/p>\n<p>\u200b<br \/>Roll up and down either 10 times or for up to 5 minutes.<br \/>Repeat 2-3 times on both the upper and lower part of the upper back.<\/div>\n<div style=\"text-align:center;\">\n<div style=\"height: 10px; overflow: hidden;\"><\/div>\n<div style=\"height: 10px; overflow: hidden;\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Foam Roller Exercises recommended by our therapists\u200b Start in this position first 1.&nbsp;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 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1021","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_featured_media_url":"","jetpack-related-posts":[{"id":879,"url":"https:\/\/chirocure.com.au\/blog\/home-care-advice-while-covi19-isolating\/","url_meta":{"origin":1021,"position":0},"title":"Home care &#038; advice while CoVI19 isolating","date":"1 October 2020","format":false,"excerpt":"Do you need a helping hand during isolation and social distancing?\u200bIf you can\u2019t go to the gym or do outdoor exercise, but still want to stay strong and healthy... why not let us help you?\u200b \u200bOur therapists can\u00a0formulate a program that allows you to continue to work on your health\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":864,"url":"https:\/\/chirocure.com.au\/blog\/recovery-chirocure\/","url_meta":{"origin":1021,"position":1},"title":"RECOVERY @CHIROCURE","date":"8 July 2021","format":false,"excerpt":"Why is recovery so important?Allows for better performance and improves bodily functionsDecreases risk of injuryGives the chance for your body to repairPrevents fatigue and promotes better energy levels Ways we can help you recover and what we offer:Supplementation of minerals and vitamins to assist with energy, reduce inflammation, enhanced immunity\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1000,"url":"https:\/\/chirocure.com.au\/blog\/octobers-latest-news-update\/","url_meta":{"origin":1021,"position":2},"title":"Octobers Latest News Update","date":"2 October 2015","format":false,"excerpt":"ChiroCure Clinic accepts Private health insurance claims available with HICAPS on the spot refund.Clinic operating hoursMONDAY: 9:00 am - 7:30 pmTUESDAY: 11:00 am - 7:30 pmWEDNESDAY: 9:00 am - 7:30 pmTHURSDAY: 11:00 am - 9:00 pmSATURDAY; 9:00 am - 6:30 pmSUNDAY: 11:00 am - 4:00 pmFurther advanced degrees in kinesiology,\u2026","rel":"","context":"In &quot;Uncategorised&quot;","img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":959,"url":"https:\/\/chirocure.com.au\/blog\/hows-your-sleeping-posture\/","url_meta":{"origin":1021,"position":3},"title":"How is your sleeping posture affecting your spinal health?","date":"7 May 2017","format":false,"excerpt":"How is your posture when your asleep?\u00a0\u200bAre you sleeping in the\u00a0best position for your spine?What type of pillow should i use?These are all questions that our practitioners get asked regularly. 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