FEEL GOOD FOAM ROLLING; BACK & NECK

Hardy beach plants. Takenby PKSenagore. All rights reserved.

DON’T OVERTHINK IT; CONSIDER FOAM ROLLING THIS AREA ANYTIME, INCLUDING FOR COMFORT   Julia Malacoff instructs how to perform an abbreviated foam roll session in which only the neck and upper body receives self-massage, in her article for the MyFitnessPal.com blog.
 
She starts off by announcing that there is controversy regarding the safety of this practice.  I have noticed that most how-to demonstrations do not caution against rolling involving the neck or back, but simply do not mention doing so.
 
Malacoff has asked experts, including an orthopedic physical therapy specialist and clinical exercise physiologist, to describe the proper, safe techniques for foam rolling the neck (region of the cervical spine) and areas of the thoracic spine (back) and lumbar spine (lower back).
 
The main points:

• Don’t directly roll over the bony spine of the neck
  
• Always support the head and neck, using clasped hands.
• Roll any time, especially when it makes functional sense, including prior to bedtime.

 
Years ago I found that foam roll sessions which concentrate on the upper and lower back to be a totally enjoyable morning OR evening habit.  It's relaxing. Many fitness lovers associate lower body foam rolling with pain and shy away from it altogether.  Perhaps those who read Malacoff's article may be tempted to utilize the self-massage technique at least for upper body and neck comfort.

RUN & MOVE HAPPY!

https://blog.myfitnesspal.com/the-right-way-to-foam-roll-your-entire-back