Got that mom posture? Sloped, slouched shoulders, a sore low back and a sad inability to wash your own back in the shower? AAAAAARGGHHHH…
Maybe you’ve even got neck, shoulder or wrist pain.
Changing your daily patterns and the way you sit and stand for hours per day can make a HUGE impact on your pain and mobility.
These 3 foam roller moves have been pure magic for my mama clients and I want YOU to try them too. Your foam roller is a fantastic tool but sometimes we only think of using it (and dreading it) for uncomfortable fascial self-release… why not use it for some restorative movement too? ⠀
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🖤 Angel Arms: Exhale as you circle the arms, palms up. Keep ribs firm on roller and feel the range of your “angel wings” increase as you go through the set.⠀
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🖤 Shoulder Drops: Inhale to reach hands to ceiling, then exhale to drop the shoulder blades down and feel them mold around the roller.⠀
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🖤 Robot Arms: Inhale as you lower the arms to right angles, then exhale as you rotate back at the shoulder joint like a robot and reach the arms long. Keep ribs firm on roller as you exhale and reach the arms behind you; don’t thrust the ribs up. ⠀
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Try starting, or finishing, with 1-2 minutes of diaphragmatic breathing as you feel your ribs and spine sinking into the roller. The roller is a great place to practice core & pelvic floor breathing to really feel the movement of your breathing muscles.⠀
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These moves make an awesome warmup for upper body strength work or a perfect interlude between more intense moves. OR try keeping your roller out in the living room where it’s front of mind and doing a few moves during your evening Netflix time.⠀
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👇🏾Got questions? Or video ideas? What tools/exercises can I help you with, mamas?⠀
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xo
D.
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