Self-Care

Using a Foam Roller to Relieve Muscle Stiffness

By Marisa Savino
July/August 2022

After a full day working with clients, massage therapists can develop their own sore, stiff muscles. Using a foam roller before and after a workday can help alleviate some of those pains.

Pre-Massage Movements (before working with clients)


Author Marisa Savino uses a foam roller against a wall to perform the Wall-Slide movement to stretch her shoulders.
Wall-Slide movement to stretch shoulders.


Shoulders

This Wall Slide movement is great to get your shoulder muscles moving before seeing clients. Make this a primary movement in your day. Do not arch your lower back at all during this movement. If you cannot fully extend your arms overhead, go as far as you can.

Upper Back

For this movement, I suggest crossing your arms over your chest, while keeping your knees bent and feet on the ground. This allows assistance from your lower body. You can adapt this movement to apply more force through the rhomboids and spine to ease relief from overall stiffness.

Chest

This Pec Roll-Out movement will improve mobility and posture of your pectoral muscles, while preparing MTs to perform their daily work. When you feel a tender area, pause and begin to rotate your body even more with the opposing hand to allow more pressure to be applied.

Post-Massage Movements (after working with clients)


Author Marisa Savino uses a long foam roller on the floor to stretch her glutes.
Stretching the glutes to relieve low-back pain.


Upper Back

Begin this movement at the top of the shoulder at its insertion; by the end of the sequence, you will have gradually transitioned to the bottom of the shoulder blade. Perform this motion slowly as you begin to feel which parts of your body are more tender and sore than others.

Glutes

Rolling out the glutes can help relieve any low-back pain, as glutes help stabilize the spine. When you find a tender spot, stop and focus the foam roller movement on that area.

Spine Decompression

This stretch alleviates back tightness and helps improve overall posture. Once you have given some decompression to the spine, you can begin to rock from one side to the other. If done properly, you may even feel a nice pec stretch as well.


A Deeper Dive—Incorporate Ice and Heat

Both cold and heat therapy can be utilized during recovery stages. While ice can help decrease inflammation in overused body parts and muscles, heat can be used for soreness or calming down muscle spasms.

  • Heat: Pre-Massage Work 
    Use to warm up the lower back, core, and hands.
  • Ice: Post-Massage 
    Use to relieve inflammation in the hands, wrists, flexors, and extensors.

Pro Tip: If you don't have an ice pack, use a bag of frozen peas. Frozen water bottles also work great for the feet and neck.

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