Foam Rollers are an effective rehabilitation and training tool, available in a variety of sizes, materials, and densities. Daily foam rolling neck exercises facilitate postural alignment of the neck and relieve pain by targeting tight knots or bands within the neck muscles.
Some neck exercises with this material that you can try include cervical stretching, strengthening, and stability exercises, as well as self-massage and myofascial release.
Causes of neck pain
There can be a variety of causes for neck pain, including daily habits like looking at a smartphone or computer screen or sitting awkwardly while sitting. Look down y round the shoulders forces the neck to flex forward.
Over time, this repetitive movement can cause chronic neck pain. In such cases, foam rolling allows for the myofascial release of fascia, the thin layer of connective tissue that surrounds muscles and other body structures.
Keep in mind that the foam roller should be slightly uncomfortable but not too painful. If you experience significant pain while foam rolling, or if your neck pain has lasted longer than a week or two without improving, see a physical therapist for a full evaluation. There may be other, more serious causes of neck pain that would require proper diagnosis and medical attention, such as arthritis, bone spurs in the neck, break of spinal discs, fractures, scoliosis and injuries whiplash.
Neck exercises with Foam Roller
If your neck pain is in the back, Lie on your back and place the foam roller on your side under your neck. Keeping your head up, slowly lift your hips off the ground until all your weight is on your neck muscles. You may want to slowly turn your head from side to side so that the roller hits muscle tissue, not bone.
Very little movement real is involved with the neck; rather, the roller is placed under a sensitive or knotted spot and the pressure on that spot gradually increases, remaining there until it is released, but not for more than a minute. To move higher, lift the neck of the roller and return it to just above the previous point.
FOR the side of your neck, lie on your side and place the roller on your side under your neck. Again, slowly raise your hips until most of your weight is on the side of your neck. Stop if the area hurts too much and only place the weight on your neck that is comfortable for you. Make sure you do it on both sides for balance.
Rotates the shoulders and upper back
Stiffness or rounding of the shoulders and upper back may radiate to the neck. Place the foam roller on the ground and sit at one end. Lie down so that the roller is under your spine lengthwise, in a parallel direction. Roll slowly from side to side on the roller while holding an imaginary glass of water in your stomach without spilling it.
Gradually increase your range of motion as you become more comfortable and balanced. Focus on the muscles between the shoulder blades and down to the base of the neck until you find the knots and then extend them. Turning the head in the opposite direction of the movement of the pelvis will allow additional stretching of the neck muscles.