8 ways to relieve aches and pains with a foam roller

Chatelaine expert

Sue Hitzmann is an exercise instructor turned manual therapist who created the Melt Method. The self-care therapy uses a foam roller and rubber balls to target connective tissue.

Get the gear: Find the Melt Method foam roller, rubber balls and book at Melt Method.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Upper back

Targets: Neck, shoulders and mid-spine pain

Rib length assess: Rest shoulder blades on the roller. Place hands behind your head for support, bend knees and tuck your pelvis. Breathe in, and on the exhale allow your back ribs to extend over the roller, keeping chest open. Repeat 2 or 3 times.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Relax upper back

Upper-back glide and shear: With hands behind head, lift hips to bring the roller to the top of your back. Gently move the roller up and down your spine, 1 or 2 vertebrae at a time. Slowly side bend from left to right in small movements. Take 2 breaths and move the roller down 1 to 2 inches. Repeat side bends, then move roller down 1 to 2 inches more. Repeat.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Relax upper back

Shoulder blade glide and shear: Rest upper back on the roller with hands behind head. Turn upper body toward the right so the roller is on the inner edge of your right shoulder blade. Move up and down on the edge of shoulder blade. If you find a tender spot, make small movements. Try raising right arm and moving it in a circular motion. Repeat on opposite side.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Release lower back

Targets: Pelvis, glutes and lumbar-spine pain

SI joint shear: Lie on the floor with knees bent and feet hip-width apart. Lift hips and position roller under pelvis, just below the lower back. Draw knees toward chest. Keeping knees fully bent, place hands on right knee, then try making small clockwise and counter-clockwise circles with left leg, 2 or 3 times. Repeat, switching legs.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Release lower back

Pelvis tuck and tilt: Place fingertips over knees so palms are touching front of thighs. Gently push knees away from chest until arms are straight. Exhale, pressing thighs into hands as if trying to bring them into chest. On the next exhale, tuck pelvis. Exhale again, slowly tilting pelvis so tailbone moves toward the floor. Repeat tuck and tilt 4 or 5 times, moving slowly.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Release lower back

Bent knee press: Interlace hands loosely over right shin. With left knee bent, slowly lower the left foot to the floor, just under left knee. Press left foot into the floor while gently pulling right knee closer to chest. Drop lower ribs to the floor and tuck your pelvis. Hold for 3 breaths. Switch sides and repeat.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Soothe sore feet

Targets: Bunions, plantar fasciitis and heel pain

Heel helper: Stand with feet hip-width apart. Place soft ball under 1 foot, in front of the heel. Slowly move the ball from side to side, keeping toes on the floor. Next, roll ball to the back of your heel and return to front. Apply more pressure. Rock foot from left to right over the ball. Repeat on opposite foot.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

Soothe sore feet

Sole saver: Place ball under big-toe knuckle. Keeping heel on the floor, gently roll ball toward the outside of the foot. Return to start, then roll ball toward heel in a continuous motion. Repeat, each time moving the ball to the next knuckle. Repeat on opposite foot.

Photo, Erik Putz. Hair & makeup, David Goveia for Tresemmé Hair care/Judyinc.com.

For more on how to use a foam roller click here.