Foam Roller Massage

Foam Roller Massage

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Now that Van is 19 months, I thought that I could start sneaking in a little "me time" between work and taking care of a toddler. Nope, life only gets busier. Teaching clients, being active, and lugging around a big 25 lb kettle bell, i.e. baby Van, is great to keep me fit and healthy, but unfortunately also tightens my upper back shoulders. Right now, I may not be able to treat myself to a monthly massage like I used to, but, I have found the next best thing...my own somatic (body) fascial (what your muscles are made up of) release. The cure for my tight upper back and shoulders is a simple foam roller. It costs only between $12-30 dollars and can change your life. I have always relied on foam rollers to help facilitate my client's correct alignment, but now I also use this pilates instrument as a form of acupressure. In just ten minutes I can release tension in my neck, back and shoulders by placing the foam roller on the floor and using the pressure of my own body weight to roll out the tight muscles. Its so simple, anyone can do it. All you need is your body, a foam roller and a non slippery floor. I know it's hard to find time for yourself, but that doesn't mean your body has to suffer. The foam roller may be just what the Doctor (and your pilates teacher) ordered to keep you stretched out, relaxed and pain free.... well at least until you have time to get a massage. https://youtu.be/8lg2_QWX6GA

Set up:

-Lay the foam roller on the floor

-Begin by sitting on on the floor with the back of your shoulders parallel to the foam roller, your knees slightly bent and bottom of your feet on the floor

-Bring your hands behind your head and slowly lay on the floor with the foam roller at the top of your shoulder blade

-Slowly lift your hips up so that your shoulders put pressure on the foam roller

-Gazing at the ceiling, keep your neck long, shoulders down, elbows wide and start to move the foam roller down your back, toward the bottom of your shoulder blades by flexing your feet and bend your knees, pulling your heels toward your butt.

-Once the foam roller reaches the bottom of the shoulder blade start rolling it back up the spine by slightly straightening the legs

-Repeat slowly up and down the spine 5-10 times

- Dropping your knees slightly to the right, rotate the upper body to the right, the right elbow toward the floor, and the left elbow toward the ceiling (if it's too intense drop your hips to the ground)

-In that position, roll the foam roller up to the top of the arm pit and down to the bottom of the shoulder blade (repeat 5-10 times)

-Repeat on the left side by rotating the upper body to the left, dropping your knees slightly to the left, keeping your left elbow toward the ground and right elbow to the ceiling (if it's too intense drop your hips to the ground)

-In that position, roll the foam roller up to the top of the arm pit and down to the bottom of the shoulder blade (repeat 5-10 times)

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