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Functional Fitness Training:  Longitudinal Stretch on Foam Roller

Spine - Beginner Level - Posture
 

The longitudinal stretch on a foam roller helps to restore normal upper back (thoracic) curvature by stretching the anterior longitudinal ligament.  The anterior longitudinal ligament is a large, tough ligament that runs down front side of the spine.  It literally holds all of the vertebra together.  An excellent depiction of the ligaments of the spine can be found online at SpineUniverse.com.

By incorporating the arm extensions at 45 degrees this stretch also targets the upper quarter as well; a common area of tightness especially for men.

 
   
Contraindications:  Clients with pain in the back, especially older clients, should be cleared by their physician to make sure they do not have ankylosis spondylitis.  Ankylosis Spondylitis is a form of arthritis in the back that could lead to fusion of the vertebrae.  A good description of ankylosis spondylitis can be found online at the Spine University.

 
 
Starting Position:  Sit on the end of a 36 inch foam roller.  Your feet will be flat on the floor to maintain balance throughout the stretch.

Movements: 

 

  • Carefully lay back on the foam roller.  The head and tailbone should both rest comfortably on the roller.

  • To add an additional stretch to the upper back and shoulder region extend the arms above the head at a 45 degree angle.

 

 

 

 

Tips: The stretch will restore normal curvature to the upper back.  Stay on the roller for as long as you are comfortably able, up to 15 minutes.

 

Exercise Progressions

 

  
Trainer’s Notes:

 

  
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Mission Statement:  Desk Jockey Fitness is a wellness facilitation center, teaching our clients how to feel good—both in body and in mind. Our clients’ successes are based on their strong desire to restore their self-confidence, to improve their body image, and to live productive, pain-free lives. Our clients provide the determination; Desk Jockey Fitness provides the tools in a private, non-judgmental setting. We accomplish measurable results through a holistic mix of functional exercise instruction, nutritional counseling, and lifestyle coaching, a dash of motivation and copious doses of accountability. Looking for a “new you?” It’s time to discover the Desk Jockey difference.

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Desk Jockey Fitness

10700 Kettering Drive

Charlotte, North Carolina 28226

704-541-0041