According to Angela Kneale OTD, MA, OTR/L, in her book PRO-ROLLER Massage Essentials, “One single massage decreases your stress hormones. Twice-weekly moderate pressure massages improve range of motion, decrease pain, reduce depression and anxiety, and enhance immune function.” These three foam roller techniques can help you experience the benefits of self-massage during National Wellness Month and beyond.
Forearm Massage
Release tightness in forearms while improving forearm and wrist mobility.
1. Kneel on the floor with your hips flexed and place your forearms on the roller.
2. Moving your body from your hip joints, gently press your forearms into the roller to move it away from you and draw it back. Roll with palms in, and then rotate palms up to roll outer forearms, and down to roll inner forearms.
Low Back Massage
Release tension in the low back while increasing comfort and flexibility and improving posture.
1. Place the roller crosswise beneath one side of your pelvis. Keep your knees bent and feet flat on the floor in front of you, with your forearm on the floor behind the roller to support your upper body.
2. Reach your other arm to your knee, slightly rotating your torso. Gently roll the roller up and down next to your spine at your lower back. Repeat on the other side.
Hamstrings Massage
Release leg tension while improving leg and lower back movement and comfort.
1. Place the roller beneath the back of your thighs, with your hands on the floor behind you.
2. Slowly roll down and up the back of your thighs, from your hips to your knees.
Find these and more self-massage foam roller exercises in PRO-ROLLER® Massage Essentials.
