Here are 3 exercises with the foam roller to stretch the back muscle chain and relieve shoulder tension, mobilize the spine, tone the core
The foam roller it is a cylindrical tool, also known as a foam roller, ideal for stretching and for relieving tension, because it allows you to stretch the muscles, but also useful for toning exercises.
Here is the protagonist of a mini workout of 3 exercises, suggested by the personal trainer Monica Bianchi, to lengthen the posterior muscle chain and relieve tension from the shoulders, mobilize the spine, tone the core.
Place the roller on the ground and lie down on it, resting your neck, back and pelvis well. The legs are bent, with the feet on the ground parallel, to the sides of the tool, the arms extended. As you exhale, raise your arms over your head, keeping them straight. Get where you can, without forcing. Then return to the starting position. Repeat 6-10 times for 1 or 2 sets. Stretch the posterior muscle chain and relieve tension in the shoulders.
In quadrupedal mode, place your hands on the roller, parallel, under the shoulders. Suck the navel towards the spine, bow your head bringing your gaze to the abdomen and put pressure on your hands, sliding slightly forward with the roller. Then, exhaling, return to the starting position, using the strength of the abdominals, keeping the shoulders down. Perform 5-8 times for 1 or 2 sets. It mobilizes the spine, reactivating its muscles.
Position yourself on your knees, with your shins resting on the roller and your hands parallel to the ground, in line with your shoulders, in front of the tool. Sucking in the navel, exhaling, roll the roller towards your hands. As you inhale, release the pressure on your deep abdominals, returning to the starting position. Repeat 6-10 times for 2 sets maximum. Tone the core and massage the tibial muscles.
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Article published on n. 5 of fitness-inc.com on newsstands and in the app from 13 April 2021