For any woman regularly involved in the Curves Circuit or similar strength-focused full-body workouts, experiencing occasional soreness and muscle pain is par for the course. This discomfort can stem from the muscle “damage” incurred during a rigorous workout, which ultimately leads to muscle growth and toning. However, there are instances where the soreness arises from strains or injuries, particularly when it manifests in the neck and shoulders, making it impossible to ignore. Every movement of the arms or head serves as a reminder of the discomfort. Fortunately, there’s no need to invest significant amounts of money and time into professional massages to alleviate shoulder or neck pain. Once you’ve obtained clearance from your doctor, you can turn to effective foam rolling exercises as a means to relieve such discomfort.

What is a foam roller?

Foam rollers are cylindrical tools crafted from solid foam, available in a range of sizes and firmness levels. Utilising a technique known as self-myofascial release (SMR), these rollers can be positioned beneath the body and manoeuvred in specific ways to alleviate stress, tension, and pain. This method targets muscle soreness by enhancing blood circulation and breaking up knots, commonly referred to as trigger points.

The applications of foam rollers are diverse. Many individuals employ them to loosen muscles before engaging in a full-body workout, while others utilise them post-exercise to mitigate soreness. Additionally, foam rollers serve as effective tools for alleviating muscle tension, whether used after a workout or whenever tension arises.

Research supports the efficacy of foam rolling. Studies have indicated that individuals who incorporated foam rolling into their routine for three consecutive days experienced reduced muscle fatigue and improved range of motion. This suggests that the benefits of foam rolling accumulate over time.

In addition to the aforementioned benefits, here are some further advantages of using foam rollers:

Foam rolling serves as a catalyst for healing processes. By applying a foam roller to the neck and shoulders, it exerts pressure on the tissues, enhancing blood circulation. This influx of nutrients and oxygen aids in breaking up knots and facilitating the healing process.

Moreover, foam rolling facilitates tissue mobility. When utilised to alleviate neck pain or reduce shoulder tightness, it softens and increases the pliability of tissues. Consequently, this diminishes the strain on joints and restores muscles to their intended range of motion.

The beauty of foam rolling lies in its accessibility for self-use. When confronted with neck and shoulder discomfort, there’s no need to rely on others for massages or seek professional assistance. With a foam roller, individuals can address neck and shoulder pain independently. This autonomy promotes regular and consistent foam rolling sessions, leading to enhanced mobility, reduced shoulder and neck discomfort, and improved muscle functionality overall.

To reap these benefits, here are some highly effective foam roller stretches:

Thoracic spine release

To execute this stretch, start by sitting on the floor with your knees bent and feet flat on the ground. Position the foam roller behind you. Lean back onto the foam roller, ensuring that each vertebra makes contact with it. Maintain a tucked chin position, as if gently cradling an egg underneath it. Engage your core muscles as you raise your arms directly above your shoulders, extending your hands toward the ceiling. This action helps to widen the space between your shoulder blades. With controlled movements, lower your arms outward to your sides, resembling the shape of a snow angel. Aim to perform one to two sets of this stretch either before or after your full-body workout routine.

Latissimus dorsi roll

To effectively foam roll your latissimus dorsi, commonly known as the lats, begin by lying on one side with the foam roller positioned under your armpit. Utilise your forearms to provide support as you glide along the length of the muscle, moving at a pace of approximately one inch per second. Continue this motion until you locate the most sensitive or tender area. Once identified, apply pressure to this spot and hold it for a duration of 30 to 90 seconds, remembering to maintain steady breathing throughout. Repeat this process on the opposite side to ensure balanced treatment. Aim to complete two sets of this foam rolling exercise.

Suboccipital stretch

Lie on your back with your knees bent and feet flat on the floor. Position the foam roller beneath your neck so that it rests just at the base of your skull. Gently nod your head up and down, then rotate it left and right to alleviate tension. It’s worth noting that while foam rolling may induce some discomfort or mild pain as it targets muscle knots, sharp or severe pain should not be experienced. If such pain arises, cease foam rolling immediately.

Moreover, it’s crucial to understand that foam rolling and other myofascial release techniques can potentially exacerbate existing medical conditions or discomfort. Therefore, it’s essential to employ proper techniques and discern between discomfort and pain. For further guidance on utilising your Curves foam roller to alleviate neck and shoulder discomfort, consult your Curves Coach about accessing our Foam Rolling classes on MyCurves On Demand.