5 massage roll exercises for those with back pain

No matter how you overloaded your back - pulling the bar or doing a high-intensity workout. In both cases, you can try to relieve muscle tension with a massage roll. The set of exercises is shown by Anna Kuprina, the rehabilitation trainer of the sports recovery center

LabRehab

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The Challenger continues to talk about myofascial release - a way to relax overloaded muscles. Last time, Anna Kuprina, a rehabilitation trainer, showed how to get rid of leg pain that occurs after training using a massage roll.

Today we will tell you how to relieve tension from the muscles of the back and neck.

5 massage roll exercises for those with back pain

Photo: Kirill Skom

5 massage roll exercises for those with back pain

  1. Starting position - lying on his back on the floor. Massage roll - under the back at the level of the shoulder blades. The head lies in a bowl of palms. Feet on the floor parallel to each other, knees bent.

  2. Lift your pelvis. Pushing your feet off the floor, roll your back and forth on the roll. Entering the lumbar region is not recommended.
  3. Perform the exercise for 30 seconds.

5 massage roll exercises for those with back pain

Photo: Kirill Skom

5 massage roll exercises for those with back pain

Photo: Kirill Skom

  1. Starting position - lying on your back on the floor.

    Massage roll - under the back at the level of the shoulder blades. The head lies in a bowl of palms. Feet on the floor parallel to each other, knees bent.

  2. Perform flexion and extension in the thoracic region 5-6 times.

5 massage roll exercises for those with back pain

5 massage roll exercises for those with back pain

  1. Starting position - lying on your side, massage roll just below the armpit area.

  2. Sit down slightly on your side, stopping and holding attention to the trigger (pain) points. Do not roll too far down!
  3. To really work through the trigger points, swing the roll back and forth.
  4. Turn the housing until you are facing the ceiling.
  5. Repeat on the other side.

5 massage roll exercises for those with back pain

Photo: Kirill Skom

5 massage roll exercises for those with back pain

Photo: Kirill Skom

5 massage roll exercises for those with back pain

Photo: Kirill Skom

  1. Starting position - lying on the floor, the roll is located at the very bottom of the skull, where it passes to the spine.

  2. Keeping a bend in a neck, slowly turn a head to the right and to the left within 30-45 seconds.

5 massage roll exercises for those with back pain

Photo: Kirill Skom

  1. Starting position - sitting on the floor. First, sit on the roll, then slide off it a little, snuggling tightly against it at the level of the lumbar spine. You can hold the roll so that it does not creep out.
  2. Roll this part over the roll for 30-45 seconds, not so much exerting pressure as "scratching" this area, moving from side to side and back and forth.

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