If you experience a lot of stiffness in general, or if you're an athlete in need of deep muscle penetration and stretching, a foam roller may become your new best friend. These simple foam columns have become amazingly popular because of their ability to stretch and work muscles that you would not otherwise be able to reach. Foam rollers are also useful for developing your core muscles (abs, sides, and lower back), which is why they're such popular tools for pilates workouts.
Foam Roller Back Stretch
For an amazing back stretch that may change your life, place one of the thinner, long foam roller beneath your shoulder blades. Then place your arms above your head and fold them like you would if you were going to rest your head in your arms on a desk. Then slowly lean back over the roller letting the weight of your arms open up your back over the foam roller. Your legs should be folded with your knees to the sky and your butt on the ground. You really want to feel the stretch along your back as though you're arching backwards. If that doesn't feel amazing, stop immediately. But it should release a lot of tension.
