How to Use Foam Rollers While Standing

Foam Rolling While Standing

For those of you whose joints pop a little more than most when getting onto the floor, I have the perfect alternative for you--rolling out your muscles while standing up! Remember, when I said that foam rollers are a diverse group? Well, I wasn’t lying! If you haven't already, grab your foam rollers and we’ll jump right into action.

Exercises for standing while foam rolling

It’s still important to roll out your back and other sore muscles, even if you don’t want to venture onto the floor. Rolling out your neck may help you target annoying tension headaches brought on by strained or tight head and neck muscles. Rolling out your back may ease discomfort after a long day sitting at your desk, an intense workout, or many hours of standing.

1. Neck

    

   1. Stand upright, facing away from a wall. Position the foam roller at your neck between you and the wall.

   2. Gently bend and straighten your knees, moving the roller over the muscles in your neck.

2. Upper back

    

   1. Stand upright, facing away from a wall. Place the roller in your mid back, then bend your knees.  

   2. Move the roller to the top of your shoulders. Putting more pressure on one side may help you work on trigger points, so don’t be afraid to move liberally.  

3. Lower back

    

   1. Once again, stand upright, facing away from a wall. Place the roller right above your glutes, then bend your knees so the roller moves from the lowest part of your back to your mid back.

You can do the upper and lower back in one go if that’s more your style, but it’s typically easier to take them in sections! Hand held rollers are also another option. For your quadriceps, try working through the muscles with a roller similar to the one pictured below. Just move it from the top of your knee to your hip. 

But that’s not all

Poor posture, overuse, and lifting heavy objects can strain your upper and lower back muscles, so don’t just stop at the foam roller: visit Spine Align located in Greenville, North Carolina. We’re the “chiropractors near me” you’ve been looking for in Google and we’re glad to help!

Written by Regan Vellan