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FOAM ROLL EXERCISES
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Monitor your symptoms before, during and after all of the below exercises. Avoid any exercise that increases your symptoms during or afterwards.
1. Lie with your upper back over a foam roll cross-wise. Bend your knees with your feet flat on the floor and raise your bottom off of the floor. In this position, roll your upper back over the foam roll back and forth. Make sure that you keep the roll under your upper back (rib cage present) and don’t let the roll go under your lower back. Do for 15-30 seconds. Repeat 5-10 reps, 2-3 times per day.
2. Lie with your whole spine over a foam roll long-wise. Bend your knees with your feet flat on the floor. Clasp your hands together in front of you toward the ceiling. Inhale as you raise your arms overhead and stretch for 3-5 seconds. Return to the starting position. Do 10-20 reps. Repeat 2-3 times per day.
3. Lie with your whole spine over a foam roll long-wise. Bend your knees with your feet flat on the floor. Stretch your arms out to the sides on the floor with your elbows slightly bent and your palms up. Inhale as you slide your arms overhead on the floor and stretch for 3-5 seconds. Return to the starting position. Do 10-20 reps. Repeat 2-3 times per day.
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