Travel roller
workout
Top 3: Travel Roller® Exercises for a Healthy Back
Your spine is like a Tree.
The Integrity of the Tree is
only as strong and balanced
as the roots and branches. To
have a strong Tree Trunk that
can weather the storms of life
stress and training we must
have the proper balance of
stability and mobility. Using
Try these Top 3 Travel Roller®
Exercises for a Healthy Back
Start with the Roots, the FEET. Rolling your feet with Acupressure
Balls is the first place to affect the superficial back line where a lot of
tension is stored. Using the Travel Roller Acupressure Kit Balls start
with the yellow softest ball and progress to the medium orange ball
and then hardest red ball on the feet. Work through the arch of the
foot, the heel and the toes. Create good compression and stretch on
the toes and plantar flexion with some shin angle changes for 1-2 mins
per foot. This can be done pre and post training anytime. By using
this SMR technique we are effectively lengthening the “superficial
back line” that runs up through the feet, calves, hamstrings and
erector spine muscles and the back of the neck and head, according
to Thomas Myers - Anatomy Trains. Try a bent over hamstring test to
see how tight your back line is. Notice the effect that simply rolling
the feet has on your body and back.
the Travel Roller® 4.3 we can
effectively balance out tight
over loaded areas of the body
and relieve back pain with daily
self-myofascial release (SMR)
techniques. We tend to think
that if our back is in pain or
hurts then that is the part that
needs fixing. Rolling our back
always feels good but might
be a short-term fix to a chronic
overload pattern in our body.
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Secondly, how much of your day is spent in a sitting or bent over
position. If your tree is constantly hunched over not having straight
up posture then it’s going to become imbalanced. Tightness is most
dominant in the Hip Flexors, which influences the position of the hip,
which results in lordosis and potential imbalance in the low back.
Specifically the Rectis Femoris and the Psoas as predominant hip
flexors are the focus of SMR care for a healthy back. Focusing your
intension on unwinding the hip flexor and psoas as well as recruiting
the pelvic floor, core and glutes are essential to create a long term
consistent healthy back that can take the overload of life. By rolling
out and unlocking the hip flexor we are affecting the superficial front
line critical for anyone wanting a healthy back!