Half Foam Roller
The half full foam roller is ideal for a more gentle massage and/or spinal mobility exercises, compared to the full roller. These high quality foam rollers are exactly what we use in our studio, and have excellent longevity with a good amount of ‘give’. There are so many ways to use this effectively, but here are a couple ideas.
Place the foam roller on the ground, and lay your rib cage across sideways so that it runs perpendicular to your spine. You are on your side. Rest your hips on the ground, and legs bent up in a comfortable position to open your back, and then support your head resting on a cushion. Breathe in to the foam roller to actively stretch your ribs and massage the side of your arm pit. It may take a few breaths to feel, but aim for about 10 breaths. After these breaths, place your top hand on the back of your head to support your neck, and gently roll your upper back backwards so that you face towards the ceiling, stretching your back and/or chest. Breathe in to the stretch and then slowly return. Repeat up to a dozen times before swapping sides, and progress by having your arm straight instead of holding on to your head.
The half full foam roller is ideal for a more gentle massage and/or spinal mobility exercises, compared to the full roller. These high quality foam rollers are exactly what we use in our studio, and have excellent longevity with a good amount of ‘give’. There are so many ways to use this effectively, but here are a couple ideas.
Place the foam roller on the ground, and lay your rib cage across sideways so that it runs perpendicular to your spine. You are on your side. Rest your hips on the ground, and legs bent up in a comfortable position to open your back, and then support your head resting on a cushion. Breathe in to the foam roller to actively stretch your ribs and massage the side of your arm pit. It may take a few breaths to feel, but aim for about 10 breaths. After these breaths, place your top hand on the back of your head to support your neck, and gently roll your upper back backwards so that you face towards the ceiling, stretching your back and/or chest. Breathe in to the stretch and then slowly return. Repeat up to a dozen times before swapping sides, and progress by having your arm straight instead of holding on to your head.
The half full foam roller is ideal for a more gentle massage and/or spinal mobility exercises, compared to the full roller. These high quality foam rollers are exactly what we use in our studio, and have excellent longevity with a good amount of ‘give’. There are so many ways to use this effectively, but here are a couple ideas.
Place the foam roller on the ground, and lay your rib cage across sideways so that it runs perpendicular to your spine. You are on your side. Rest your hips on the ground, and legs bent up in a comfortable position to open your back, and then support your head resting on a cushion. Breathe in to the foam roller to actively stretch your ribs and massage the side of your arm pit. It may take a few breaths to feel, but aim for about 10 breaths. After these breaths, place your top hand on the back of your head to support your neck, and gently roll your upper back backwards so that you face towards the ceiling, stretching your back and/or chest. Breathe in to the stretch and then slowly return. Repeat up to a dozen times before swapping sides, and progress by having your arm straight instead of holding on to your head.
