Foam Rolling Moves to Reduce DOMS and Prevent Injury - Upper Body
As mentioned before, foam rolling helps to reduce DOMS and prevent injury. If you don’t know yet, make sure to check Why You Should Foam Roll (and How). You may also want to check out Foam Rolling Moves to Reduce DOMS and Prevent Injury – Lower Body.
In this article we are going to share some foam rolling moves that reduce DOMS (Delayed-Onset Muscle Soreness) and prevent injury from exercise.
Before diving into separate moves, there are some general practices:
- Start foam rolling from toe to head, that is from your calves, quads, IT band, glutes, mid-upper back, lats, to neck.
- Spend 20 to 30 seconds on each part. It’s unnecessary to keep rolling on a certain part for longer than that.
- If you hit a tight spot, stop and sit on that spot for a few seconds, even try rotating or bending to loosen that spot.
- If you find it not intense enough, try to put more or your full body weight on the foam roller.
- Engage your core and keep breathing.
- Keep yourself hydrated after.
Mid-Upper Back Roll
- Sit down, place your upper back on the roller with both of your hands crossed in front of your chest.
- Put both of your feet on the mat for support. Bend your knees and lift your hips.
- Slowly move the roller up and down on your mid-upper back area.
- Sit down and place your right lat on the roller.
- Put your right forearm on the mat under your right shoulder for support.
- Use your grounded hip and forearm to slowly move the roller up and down on your right lat, from your armpit to end of your rib cage.
- Switch sides
This move, along with below chest and neck roll, is very useful for those who sit at the desk and work on your computer all day.
- Put both of your feet on the mat for support. Bend your knees.
- Place your mid back on the roller and your hands crossed in front of your chest.
- Slowly extend your mid back while moving your hands up and reach overhead. Relax your back and your neck. Try to reach the back of your hands to the ground.
- Keep your hips on the mat and do not over arch your lower back during this move.
- Sit down, place the back of your right arm on the roller with your left hand in front of you on the mat for support.
- Use your grounded hip and hand to slowly move the roller up and down your triceps.
- Switch sides
- Sit down, place your right shoulder on the roller with your left hand in front of you on the mat for support.
- Use your grounded hip and hand to slowly move the roller up and down your deltoid.
- Switch sides.
- Sit down and place your right upper chest on the roller, face down to the mat.
- Put both of your arms on the mat for support.
- Shift your weight to your right. Use your hands and grounded hip to slowly move the roller up and down (between the top of your chest and collarbone) your upper chest.
- Switch sides.
- Lay down and place your neck on the roller.
- Use your hands to hold the roller in place if necessary.
- Gently move your neck from side to side.
Keep doing these foam rolling moves before warm-up and after exercise to prevent injury, reduce DOMS, and even reduce the appearance of cellulite. You will see it works wonders.
If you are looking to get a foam roller, I recommend checking out our 3D Foam Roller. It is a hollow roller with unique bumps that simulate massage balls made of EVA foam and an interior made of ABS plastic. It is not as hard and tough as one of those rumble rollers but just as durable. Hollow design with a cap on each end allows you to put small items like a towel inside. You can also take the caps away, put a carrying strap through and carry it on your shoulder to save some space in your workout backpack or suitcase.