Name: Playbook - CD Performance - Back Focused Foam Rolling
Uploaded: 2023-01-03T14:36:01.562Z
Duration: 45 min
Description: Back Focused Foam Rolling

Caitlin Brinkman

These foam rolling exercises will help release your lower back.

Be present, go slow, breathe deep, and focus on your entire body while doing the moves below.

Lay on the roller the long way, so your entire spine is supported from head to tailbone.

Reach your arms up over your head and inhale and exhale as you lower your arms down.

Spinal Decompression

Sit on the roller and reach your right arm behind you, placing your right palm on the mat for stability. Cross your right ankle over your left knee in a figure four position.

Shift your weight slightly over to the right hip/glute area and roll back and forth a few inches in each direction.

Roll in circles

30 seconds each side.

Rolling Figure Four

Place the roller behind you. Lean your body to the right while feeling a subtle pressure on the right quadratus lumborum (QL), a lower back muscle between the bottom of your ribs and the top of your hips.

Keeping the roller stable, press down into your left foot while you inhale and round your tailbone up, raising your right hip off the ground.

Exhale—come back down and feel the lower back release and your core connect.

30 seconds each side

QL Roll

Come down to your forearms with your belly facing the mat. Place the roller under your hips, with your feet together and knees wide. Keep your belly engaged to prevent overarching your lower back.

Exhale as you roll all the way down to your inner knees.

Inhale as you roll back up to your pubic bone attachment.

Goddess Roll

Lie down on the mat with the roller placed just above your sacrum, so that your hips are on the roller. Place your hands on either end of the roller, with legs extended to a 90-degree angle toward the ceiling.

Inhale as you open your legs out to the side, stretching your inner thighs and hamstrings, and decompressing your lower back.

Exhale as you squeeze the legs back together.

Inverted Lateral Split

Lie down on the mat with the roller placed just above your sacrum so that your hips are on the roller.

Place your hands on each end of the roller, bring your knees over your hips, and slowly extend your legs up to a 90-degree angle while engaging your deep abdominal and inner thigh muscles.

Inhale as you lower your legs down to a 45-degree angle, keeping your core and inner thighs connected to avoid arching your lower back. (This helps to build a stronger deep core.)

Exhale as you lift your legs back up to your start position.

Back Focused Foam Rolling

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