The Benefits of Foam Rolling

Many chiropractors and physical therapists recommend the use of a foam roller for a do-it-yourself type of massage and stretch. It is the perfect way to start out a workout, start the day, or just stretch and relax. It also comes with some amazing benefits too, such as muscle tension relief, correcting muscle imbalances, injury prevention, and increases mobility. 

The foam roller can be a little intimidating, especially if you have never used it before. Never fear, here are a few different ways to use the foam roller and feel amazing. The best part is that it will only take 10-15 minutes of your day. 

Hip Flexors

Lie face down on the floor with your thighs rested on the roller and your top half supported by your forearms. Once you are in a comfortable position, gently roll up and down, allowing the roller to massage your thighs. Pay attention to any knots or muscle pain while doing this, and roll those areas a little bit more for relief. 


After you massage your thighs, it is time to massage the other side – your hamstrings. Start by sitting on the ground and rest your thighs on top of the roller. Allow your hands to prop your bottom up and roll up and down gently for 60 seconds. If this position is too hard on your wrists, try to do this position lying down. 

Upper Back 

This move will have you “ahhing” from how good it feels. Lay the roller across the floor and lie down on it, face up. You want the roller to sit under your shoulder blades. Cross your arms across your body, as if you were giving yourself a hug. Next, pull in your ab muscles and raise your hips off the floor and gently roll the roller down your back. You want to keep your neck in a comfortable and neutral position.

A foam roller can be purchased for less than $40 or you can usually find them and use them at the gym. It is always best to consult your doctor, chiropractor, or physical therapist on the best way to use a foam roller. Remember to always use the foam roller with caution, and that it should not be used if you feel pain or dizziness. 

Getting use to the foam roller can greatly aid in preventing back and muscle pain. Pair your daily use of the foam roller with affordable chiropractic care from The Joint…the chiropractic place to keep your body pain-free and in tip top shape.


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This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.