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Foam Rolling Lower Back and Upper Back

961 views · Published 27 April 2015 · 2:20 · Indexed 4 November 2026

Channel: Kbands Training · 2015 · Sports

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To foam roll the upper back athletes will place a Recovery Foam Roller on the ground and place their upper back on it. Begin by rolling up and down on the Recovery Foam Roller looking for trigger spots. Once a spot is found athletes will hold the Recovery Foam Roller on the spot for 15-20 seconds before performing 1-3 inch rolls on the trouble spot. After alleviating trouble spots athletes should reach one arm across their chest and focus on the area surrounding the shoulder blade on that side of the body. Complete this process on both sides of the upper back until all trigger points are relieved.

To foam roll the lower back athletes will place a Recovery Foam Roller on the ground and place their low back on top of it. Bring the hips up so added pressure and control can ensure a thorough stretch of the lower back. Begin by foam rolling up the lower back, with a straight spine, until a trigger point is felt. Once that trigger point is felt athletes should hold the Recovery Foam Roller on that spot for 15-20 seconds before performing 1-3 inch rolls on the troubled area and continuing to foam roll the lower back. Continue this process until all trigger points are alleviated. Go now to KbandsTraining.com for other stretches using the Rejuvenating Stretch Sequence to ensure the entire body is ready for athletic performance.

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