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Beginner Position: Use 36 X 6 inch foam roll

• Sit back on the foam roll place vertically under the full length of your back
• Have your head and neck supported on roll
• Bend your knees with your feet on the floor
• Start with your arms at your sides and then raise them overhead
• Hold for 20-30 seconds. Repeat 2 times per day
Intermediate Position Starting position:

• Place a 36 X 6 round foam roll horizontally on the floor
• Kneel on your knees and place your forearms – just above your wrist – on the foam roll
• Keep your elbows slightly bent

Stretch position

• Raise your chest up towards the ceiling, then drop your breastbone down towards the floor
• Perform 8-10 repetitions
• Repeat 2x/day

Advanced Position Starting position:

• Place the round foam roll horizontally on the floor just below your shoulder blades
• Support your head in your hands and lay back over the foam roll
• Keep your knees bent

Stretch position:

• Roll your spine backwards over the foam roll
• You can slightly lift your hips and pelvis off the floor
• Avoid letting your head fall back too far
• Perform for about 30 seconds
• Repeat 2 times per day

Free Download Foam Roller T-Spine