The post Top 5 Foam Roller Exercises for Back Pain and Aches appeared first on Top5. advertisement. Top5. Top 5 Foam Roller Exercises for Back Pain and Aches. Story by Nikki Ndukwe • 3w.

“This amazing ab roller exercise is hard, but it fires up your transverse abdominis (your deepest core muscle) and your back muscles,” says Spurling. 7. One leg hold ...

Sit back, resting your low back on the roller and raising your hips off the floor. Press off your feet to roll the foam roller from your hips to mid-back. Repeat for 30 repetitions.

Learn how to foam roll your glutes, including five exercises and tips. ... Roll forward and backward for about one minute, then repeat on the opposite side. 2. Hamstrings .

The exercise targets the back, quads, hamstrings, glutes, hip flexors and various stabilizing core muscles like the rectus abdominis, transverse abdominis, obliques and erector spinae.

Paula Lester, who teaches a class called Pilates Mat, Roll and Release at Privé-Swiss Fitness, integrates foam rolling into a classical Pilates mat class to help relieve tight muscles and stress.

Roll back and forth all the way up and down your hamstrings. If you notice smaller areas of tightness, linger there. Afterward, you should be able to stretch more deeply.