Best Foam Roller Routine For Neck, Upper Back, and Shoulder Pain & Relieve Tension | Yoga Dose

Best Foam Roller Routine For Neck, Upper Back, and Shoulder Pain & Relieve Tension | Yoga Dose

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– Hey, welcome back to Yoga With Tim. So I get asked a lot how
to break up upper back and neck stiffness. I sit at a desk, I get so much pain in my upper back, my neck. Doing yoga is great, but is
there something else I can do? Yes. So I’m gonna show you
today a little sequence to help break up shoulder,
upper back and neck stiffness. You’re gonna need a foam roller for this. Let’s get started. (soft music) Okay, so the first thing
that you should know about stretching your
arms is that when we get really tight here in
the back of the armpit and all here in the side and the lats, this really prevents our
arms from stretching. So when we go to do our yoga practice, we might not even be getting
full stretch of the arm. So, to help to break up the stiffness we’re gonna do a little
technique with the foam roller. So I want you to try,
before you go and foam roll, sit up straight and
tall and then just raise your right arm up and
raise your left arm up. And notice any tension, any sticking. Okay, then take that roller
and I want you to lay the upper side rib right at
about in line with your chest down onto the roller. Then you’re just gonna
turn your chest up towards the sky or ceiling. And roll your chest down
towards your roller. So you’re just rolling back and forth. And you might start to
feel some like grisly parts if you relax and breath. I want you to really put
some energy into trying to roll out that little grisly part. And then you can even wiggle
up and down a little bit on that part. Then move up about an
inch and the same thing. Roll front. Roll back. And then roll up and down a
little on the grisly part. Go up another rib set. Roll back. Roll front. And roll up and down on the grisly part. Now we’re gonna move right here
into the back of the armpit. So you’re gonna angle your
chest up towards the ceiling a little bit and try to
get right into the back of the armpit. So these little external
rotators here when they get really sticky they’ll
really limit the amount that your arm will
stretch for yoga practice. And also all that tension
pulls onto your neck and your upper back. All right, then roll right
into the middle back armpit and roll towards, try to get
into it from a different angle. Into the back of the armpit
shoulder from the front. (breathing deeply) Good, and release. Come up to seated. Okay, now let’s do the test
and see if that did anything. Raise your arm up. (gasps) It’s like a
completely different arm now. Raise the other arm. Oh, it still feels all stuck and crunchy. Isn’t that crazy? So this is a really great supplement. I do this for my own yoga practice just because I surf so much. And I get really tight in
my upper back and shoulders and I drive a lot to go teach. So this is really important
for me to do for my practice. All right, so I start
right at about in line with the bottom of the chest. Just below the nipple line. And roll front to back. This side’s a little more grisly. So just breath into it. You can even just pin a really gnarly area and take a deep breath. (breathing deeply) And roll up and down against
the really stuck spot. Roll up a little bit, front to back. And this is a good thing
to do before you practice, because as you saw by doing
the test on the other side, you feel how much more the
arm was willing to move. So you can really get into the spots that maybe aren’t stretching when you try to do some of your poses. So just slowly working our way up here. (breathing deeply) Okay, now let’s get into
that back of the armpit spot. And we’ll roll up and down on that spot. (breathing deeply) Really important that you
do nice, deep breathing, yogic breathing to help
to release the tension. And then roll towards
the middle of the armpit and we’ll try to get into
it from the front now. Again, we’re rolling this little band here in the back of the armpit shoulder there. (breathing deeply) And then work your way back down a little. Hurts so good. Okay, sit up tall again
and raise your arm up. (gasping) It’s like a new arm. So cool. Okay, so if you think
about your upper back, how often does any of this get– Unless you do massage regularly. If you can do massage
regularly maybe that’ll help. But so often this tissue
all just gets stuck and it doesn’t get good, healthy movement. So we want to be able
to break up that tension in your upper back. Okay, so we’re gonna
start just at like the bottom of the true ribs. And we’ll just roll a little bit. And you can lean on one
side more or the other. (breathing deeply) And then bring your hands behind your head and start to work your way up and between your shoulder blades. And the elbows are in to
help to get into the muscles and in between the blades. And you can go all the way up
towards the base of the neck. And you can lean to one side to break up in between the shoulder blade. Or lean to the other side. (breathing deeply) All right, and then sit up. And as you sit up straight and tall just feel how nice the upper back feels. And let’s even do a twist
to see how it feels. Twist to one side. And I guess you could
have done a diagnostic pre-rolling twist to feel. And to the other. And come back to center. So, this is a great
tool for yoga practice. Do this every time before you practice if you have a lot of upper
back, shoulder, neck tension. This is a great fix. This is something I have to
use ’cause of all the tension that I hold. I think I have these,
link to buy a foam roller on my website Yoga With Tim in the Shop. But you can buy a foam roller wherever fine foam
rollers are sold by you. Thanks for watching. Make sure to integrate
this simple little fix into your practice. So if you enjoyed this video make sure to hit the Like Button. Leave a comment below, let me know how the foam
roller’s goin’ for you. And also subscribe to the channel, which I think you can just
click to the side of my face and subscribe right here. Also, check out my Patreon Account, I have hour long videos, a
monthly hangout on there. Thank you.

100 thoughts on “Best Foam Roller Routine For Neck, Upper Back, and Shoulder Pain & Relieve Tension | Yoga Dose”

  1. Thank you! Those areas are precisely where I have tightness and discomfort. Returning to upper body free weights this week, added to the tightness. After this little sequence, I feel great and empowered for the future. Thank you!
    I will check out the other neck and back video mentioned below. Any direction on loosening the base of the neck on top of the shoulders would be appreciated!
    Also, very excited to join the community yesterday with my first donation. Thank you for the helpful videos and instruction! Namaste.

  2. thankyou for this Tim. i came to yoga to try and sort out my upper back postural problems. this will come in v handy.

  3. Great help for the ones that work all day in front a computer. I will buy that foam roller. Than you very much.

  4. great upper back really improves your mobility up there.thank you for this!
    TIm, can you please post something about ankle stretching and mobility?

  5. Please do a video for tight Traps …when the trapezius muscle are so tight when the head has a hard time turning left and right and major neck pain while sleeping, or when waking. Thank you for all your advice

  6. Hi Tim! I am completely new to yoga, my friend suggested your channel and I found out that I love it and I feel myself better everyday because of yoga like nothing else. Thanks, there are no such channels like your's in Russia, you're a top instructor.
    But how long is that foam roller? 60 or 90 cm?

  7. Quality video and tips as always Tim I do weight training and find Yoga to be perfect for relaxation and also relieving some of the Aches and Pains Thanks.

  8. Foam roller is the greatest invention. It hurts SOOOOOO good! I love it and hate it at the same time. Can we have more of those foam rolling little tips, please? Great video.

  9. That was great! Fronts of my shoulders have been hurting for days, and 1 session helped tremendously.

  10. Is it normal to get a jolt of really sensitive area, kind of like a quick nerve sensation, when rolling around the armpit area? That back of the shoulder and front of the chest is so tight, the muscles are always knotted and burning. But I felt the most discomfort at the connection of the two spots in the mid armpit area Tim mentions.

  11. These videos are amazing. I'd love to see how to use the foam roller both therapeutically and for strengthening if that combination exists. Your videos have transformed my practice for the better. Thank you!!!

  12. Hi Tim. Any advice with regards to sleep position? I get a super sore neck, stretch every night, but wake up with a sore neck again. Thoughts?

  13. This video helped me a lot! I work in an office, do sitting-work during the whole day, so I have pain all over my body. Thaks for your help man!

  14. Excellent, I've been looking for good instruction on foam rolling and your two videos are excellent! Keep producing more Foam Rolling Vids, please

  15. Today was the first time I used a foam roller and I am glad I came across this video so I could follow along. Under my pits It alomost felt like I was literally just moving fat or something because I almost felt like I could hear it too… odd?

  16. I watched 4 videos before this and all they had was neck and back…. This is what I really needed!! Now I can move my arms for yoga! Thank you!

  17. I went to ur blog and selected shop. This sent me to all ur products . I selected the foam roller but there r 3 sizes. 12”,18”,and 36”. Which one do u use?

  18. Hi Tim, thanks for sharing this video. I have Scoliosis and a lot of tension in my right scapula. The focus on my ribs and working on around the scapula was so helpful. I woke up with a lot of tension and pain this morning. Did a search, found this video and after completing it, I have a lot f relief! I'll be sure to save this video and reference it in the future. Thanks again!

  19. Good morning Tim! I´ve just seen this video while having my morning coffee and find it really simple and deep at the same time. I´ll do it as soon as I finish. I just wanted to mention that I find extremely sweet and wonderful to hear the sounds you make when you touch the contracted parts. It's nice to watch videos with which we can feel totally identified with. Cause I knew exactly what you were feeling when you were doing it. Thanks for the spontaneity and human quality of the video.

  20. Thanks for this Tim. Been having middle back issues and this has helped. I need to incorporate more stretching/recovery methods into my workout routine and this is going to be one of them. Thanks again ?

  21. Thanks so much for this video! I'm new to foam rolling and this is the best tutorial I've used so far. Bookmarked, liked and subscribed for future. Thanks again. Namaste.

  22. It's so painful. I have fibromyalgia and connective tissue disease. The dr says keep at it. Overtime, it gets less painful, but listen to your body. No when to say when for your own body

  23. I've had rotator cuff pain since a moving accident in December of 2015. This exercise really helped loosen me up. Thank you. I was howling and laughing at the same time. And that's a good thing.

  24. I blew out my shoulder over a year ago and had limited range of motion. Until I did this video! Wow! Full range of motion and now it's several hours later and it still feels good and has maintained the range of motion. Thank you so much!! I may be able to do handstand again with a little strengthening and more foam rolling with your technique. Love your yoga classes too.

  25. Do you have tape on your account joint? Any tips for pain relief for the that particular area? Tore it 6 months ago, I have full mobility according to pysio but still some pain

  26. AMAZING! I also carry a lot of tension and stress on my neck and shoulders and upper back. I've done this short sequence two nights in a row and what a difference. It feels really good.

  27. Thank you so much for this guide. I had been doing some of these but having a detailed guide on what areas to hit is so useful.

  28. I've suffered with a strained neck and tension traps and shoulders through weight training, been out for 2 weeks so doing this hoping it helps thank you x

  29. I just did this once and it feels amazing. I really could stretch the right arm further once I did the stretch there first. Will keep doing this for sure.

  30. Been working with a physio recently who recommended using a foam roller for my upper back and tension headache problem. Found this video and in a few short exercises the release was amazing. Thanks for posting, it’s really inspired me to use the roller more often.

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