Lately, many people experience back pain or back muscle stiffness. Stress, anxiety, injury, and lack of physical activity can trigger neck, upper back, and lower back pain. In addition, tense or stiff back muscles often cause back pain. This complaint can be overcome by stretching the neck, upper back, and lower back muscles using a styrofoam tube (foam roller) known as myofascial release.
Step
Method 1 of 2: Stretching the Neck and Upper Back Muscles
Step 1. Perform a neck bending motion backwards
Foam rollers are a tool when stretching stiff muscles to relieve muscle pain or tension. This step is very effective in overcoming the accumulated pain in the neck and upper back. The upper back muscles are usually more flexible than the neck and lower back muscles so there is no risk of injury when pressing the foam roller. However, be careful if you want to press the neck and lower back with a foam roller because the muscles are softer. So, don't press this area too hard. If necessary, consult a doctor, chiropractor, physical therapist, or fitness trainer before practicing using a foam roller.
- Lie on the floor and tuck the foam roller under your neck at shoulder level. Then, place your head on the foam roller. Let your head hang to the floor so that your neck feels a little stretched. Lower your head to the floor a little at a time as long as it's still comfortable and then hold for 10 seconds.
- Press the soles of the feet into the floor so that the body is pushed towards the head to provide a gentle massage on the neck. This step makes the foam roller roll from the nape of the neck to the upper back while massaging the neck muscles.
- After practicing, slowly raise your head.
- To protect your neck, use a semicircular foam roller, massage ball, or small bolster instead of a tubular foam roller.
Step 2. Roll the shoulder blades over the foam roller
This step is useful for stretching the shoulder, neck, and upper back muscles because even pressure on these parts of the body stretches the upper back and neck muscles so that tense muscles become relaxed.
- Sit on the floor and place the foam roller about 30 cm behind the buttocks. Lie on your back with your feet on the floor and support your shoulder blades with a foam roller. Lift your buttocks off the floor and transfer your weight onto the roller. Then, use the soles of your feet to move your body back and forth so that you roll on the foam roller starting from the bottom end of the shoulder blades to the neck.
- Place your palms on your chest so that the stretch reaches the inside of your upper back muscles.
- Roll your upper body back and forth on the roller 20 times starting from your upper back to your neck.
Step 3. Perform chest muscle extensions
Many people often sit hunched over during their daily activities. This can lead to pain and injury because the neck and upper back muscles are overextended. Therefore, you need to do chest extensions by arching your back back to relax your neck, upper back, and waist muscles.
- Sit on the floor and place the foam roller about 30 cm behind the buttocks. Lie on your back on the floor with your feet hip-width apart on the floor. Make sure the roller supports the back of the waist.
- Cross your arms over your chest and puff out your chest while arching your back on the roller. Lower your head slowly to the floor until it touches the floor. Hold for 30 seconds then return to the starting position.
- Repeat this motion until you feel a stretch in your back and neck.
Step 4. Enjoy the stretch while doing the cow cat posture
This posture is usually done when practicing yoga without a foam roller, but for a more intensive back stretch, use a foam roller and a yoga posture at the same time. Do the cow cat posture 10 times to fully stretch the back.
- Place the roller on the floor at shoulder level. Place your palms on the roller just below your shoulders. Make sure the roller does not shift by pressing it against the floor. Inhale and arch your back up while bringing your chin to your chest and contracting your abdominal muscles.
- Do the opposite movement while exhaling. Raise your head slowly and arch your back down so your buttocks point up.
- Don't force yourself to arch your back and neck beyond your range of motion, as you can injure your muscles.
Step 5. Stretch your chest muscles
Stiffness of the chest muscles can trigger neck and back stiffness, for example from sitting too much while going about their daily lives. Overcome this by stretching your chest, neck, and back muscles using a foam roller.
Place the roller on the floor and lie on your stomach while placing one shoulder on the roller and extending your arms to the side. Then, slowly roll your body left and right on the roller. Hold for 10 seconds pressing the muscles that require more intense stretching
Method 2 of 2: Performing Lower Back Extensions
Step 1. Bring one knee close to your chest
For maximum results, use the pressure of the foam roller when stretching. Lying on a roller while stretching your lower back muscles by pulling your knees to your chest can help relieve muscle pain and tension.
Sit on the floor and place the roller on your lower back slightly above your buttocks. Lie on your back and hug one knee (eg right knee) in front of your chest. Pulling your right knee close to your chest, place the sole of your left foot on the floor and roll your body so that the roller shifts to your upper back. Do this movement slowly 10-12 times. Lower your right leg to the floor and then do the same movement by bringing your left knee to your chest
Step 2. Do the child's posture
As one of the yoga postures, this movement is useful for stretching the upper back and lower back. However, the back stretch is maximized if you do the child's posture using a foam roller.
- Sit cross-legged on the floor holding the roller placed on the floor in front of your knees. Spread your knees apart so you can stretch to the maximum. While still holding the roller, lower your body toward the floor and extend your arms in front of you until you feel a comfortable stretch in your lower back and upper back.
- Stay in this position as needed.
Step 3. Massage the hip flexor muscles
Usually, lower back pain and stiffness is not due to problems with the lower back muscles, but to other muscle groups, such as the hip flexors. To fix this, stretch the lower back by massaging the hip flexor muscles using a foam roller.
- Lie on your stomach on the floor while straightening your legs. Place the roller crosswise under your stomach and use your elbows and the balls of your feet to support you. While pressing your stomach on the roller, slowly roll back and forth for 15-90 seconds to massage the front side of your hip and pelvic muscles.
- Let the pelvis remain relaxed and breathe calmly and regularly so that the stretch gives maximum results.
Step 4. Massage the buttocks muscles
As with the hip flexor muscles, tight gluteus or buttock muscles can trigger low back pain. Overcome this complaint by doing certain postures using a roller.
- Sit on the floor on a roller while straightening your legs. Lift your right leg and cross it over your left thigh. At this point, you may feel a slight stretch in your right hip and buttocks. Tilt your body slightly to the right so that it rests on your right hip and slowly move back and forth 10-12 times.
- Straighten your right leg and then do the same movement by crossing your left leg.
Warning
- Do not use the joints to press on or rest on the roller.
- Be careful when stretching. Do not perform movements or postures beyond the range of motion.
- If the muscles feel sore when pressing the roller, start the exercise by applying light pressure on the muscle and/or reduce the intensity of the pressure by rolling the roller.
- Stretching using a foam roller can make the injury worse and cause discomfort, such as stinging, throbbing, or other complaints that need to be treated by a doctor.
