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Foam Roller Lower Back

BeginnerMobilityTier T2

Sit leaning back with a foam roller under your lower back and your arms crossed in front. Raise your hips and keep the weight on the muscles beside the spine. Shift slightly to one side, then the other, holding points of tension.

Targets: Spine Chain (Full Spine)

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

foam_roller

Home Options

  • foam roller

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the floor and place the foam roller under the lower back.
  • Cross the arms in front and protract the shoulders, then raise the hips off the floor leaning back.
  1. He sits leaning back with the roller under his lower back, arms crossed in front of his chest, shoulders protracted, feet flat on the floor.

    Step 1 of 5

    Sit leaning back with the foam roller under the lower back, arms crossed in front and shoulders protracted.

  2. His hips are raised off the floor and he leans back so his weight rests on his lower back over the roller, arms still crossed, shoulders protracted.

    Step 2 of 5

    Raise the hips off the floor and lean back, keeping the weight on the lower back over the roller.

  3. His weight has shifted slightly to his right, the lower-back muscles beside the spine bearing on the roller, the spine itself kept off the roller.

    Step 3 of 5

    Shift the weight slightly to one side, keeping it off the spine and on the muscles beside it.

  4. His weight has now shifted slightly to his left, the other side of the lower back bearing on the roller, hips still raised.

    Step 4 of 5

    Shift the weight to the other side and roll over the lower back, holding points of tension.

  5. He sits leaning back with the roller under his lower back, arms crossed in front of his chest, shoulders protracted, feet flat on the floor.

    Step 5 of 5

    Sit leaning back with the foam roller under the lower back, arms crossed in front and shoulders protracted.

Safety Information

Raise the hips off the floor, lean back keeping the weight on the lower back, shift the weight slightly to one side keeping it off the spine and on the muscles beside it, hold points of tension for 10 to 30 seconds and repeat on the other side. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.