Recovery with Foam Rolling

Foam Rolling the Upper Back

Mid-upper back muscle soreness from a recent workout
Rounded shoulders, forward resting head/neck, or tight chest muscles, possibly due to poor posture while regularly working a seated desk-position or office-setting job.
Limited motion or feeling of a “block” during overhead movements (e.g., overhead press)

Lay down on your back with your knees bent and heels on the ground.
Place the foam roller underneath you at the bottom of your shoulder blades.
Raise your hips off of the ground and tighten your abdomen (as if someone is going to come over and karate-chop you in the belly) to make your body parallel with the ground.
Cross your arms over your chest, or straighten them out directly in front of you.
Gently roll your butt toward your heels, allowing the foam roller to roll to the base of your neck/top of your shoulders.
Gently roll back away toward the direction you started, back to the base of your shoulder blades.
Repeat about 5-8 times, choosing one direction (e.g., shoulder blade to neck) to breathe in, and the opposite direction to breathe out. Change it up from time-to-time!
“Snaps,” “crackles,” and “pops” are normal to hear! However, if there is pain associated with these noises, or pain directly over the spine, you should discontinue.

In general, mobilizing tissue using a foam roller, lacrosse ball, trigger point cane, or another instrument will cause some discomfort; after all, the goal is to mobilize (move or “free-up”) the tissue from any restrictions that might be limiting your body’s movement or range of motion.
However, if you experience too much discomfort or pain, you should stop.
In general, you should not attempt to mobilize (foam roll, lacrosse ball, trigger point cane, etc.) a recent injury that has occurred within the past 48 hours.

by Nick April, coach at Bent On Better