Welcome back to our Move With Us series. This week we’re back to upper body mobility but we’re going to be using a foam roller. This series will be beneficial for everyone! We spend so much of our day flexed (bent forward) or slouching through the upper body, so in this five minute video we will work into extension and rotation, as well as flexion, to counteract that hunchback posture.

Foam rollers are a great tool to help with stretching, mobility and muscle release but we know so many foam rollers just sit in the corner unused! We’re using a 45cm foam roller, but a 30cm roller will work perfectly too. So grab your rollers and Move With Us to help improve your upper body movement and release that mid and upper back tension.

Foam Roller Mermaid Stretch

• Our aim is to encourage more movement into side-bending and open up the side of your body

• Placing the pinky finger side of your right hand on the foam roller, so your palm is facing forward

• Reaching up and over with your left arm, roll the roller away from you as you side-bend towards the right as far as it comfortable

• Remember to keep both hips firmly placed on the ground so that the bending comes from your spine, not your pelvis lifting

• Return back to the center, rolling the foam roller back in towards you

• Repeat slowly and continuously 4 times each side or as many as you feel are needed 

Foam Roller Seated Thoracic Extensions

• Our aim is to encourage more movement through your mid back into extension

• Sitting cross legged or with your legs in a V shaped if more comfortable, place the roller in front of you

• Placing the sides of both hands on the roller, so your palms are facing inwards, roll the roller forwards

• As you return, rolling the back back in towards you, push your chest up to the sky to encourage extension through your thoracic spine (midback)

• Remember to keep your chin tucked so that you avoid over extending through your neck

• Slowly move through both movements, working on extending your spine, repeating 4 times or more if you feel is needed

Foam Roller Supine Thoracic Extensions

• We’re going to continue to work through your thoracic extension but this time lying on your back, with your knees bent and feet placed on the floor

• Placing the foam roller horizontally in the middle of your back, interlace your hands and place them behind your head

• Open up through your elbows and extend over the foam roller

• Then bring your elbows in and flex forwards bringing your chin to your chest

• Only go as far back as is comfortable, using your hands to support your head and neck

• Repeat slowly and continuously 4 times or more if desired, then move the roller further up and down your back to target other areas of tension and repeat

Foam Roller Thread The Needle

• This exercise encourages rotation through your upper back and opens up through the chest as well

• Coming into a four point kneel on your hands and knees, place the foam roller vertically between your left knee and left hand

• Placing the back of your right hand on the roller and roll through your left hand and knee, rotating your spine towards the left

• Rolling back and then lifting to right hand off the roller, rotate your spine to the right and reach your right arm up to the sky

• Return to the centre and repeat slowly and continuously four times then repeat on the other side

We hope you found this helpful! Feel free to repeat this series multiple times through out the week and keep Moving With Us. If you have any questions or need any advice on any of these exercises, please don't hesitate to reach out and chat to us.

Remember that you shouldn’t feel pain during any of these exercises. If they are painful for you, consider avoiding that exercise or decreasing the intensity. We are always here to help if needed.

If you’re after some more advice or are in need of some hands on help, we’d love to see you at Collective Motion! Collective Motion offers Osteopathy and Pilates and is conveniently located to service our Bentleigh community as well as its surrounding suburbs including Bentleigh East, McKinnon, Ormond, Glenhuntly, Murrumbeena, Carnegie, Oakleigh, Gardenvale, Brighton East and Hampton East. Click below to book an appointment and let us help you get moving again.