Do you have tight muscles, even with an active lifestyle? As we age, our muscles become shorter and lose some of their elasticity, and our joints become less flexible. These are completely normal, age-related changes, but that doesn’t mean you need to feel stiff, tight or sore. With a bit of extra maintenance to offset these changes in your muscles and joints, you can feel as limber as you did in previous years.
That’s why I’m a fan of foam roller exercises. Originally used as a physical therapy tool, foam rollers are now commonly used by everyone. And they’re great tools for decreasing muscle tightness and stiffness.
How to Foam Roll
There’s no “right” way to foam roll. Do whatever feels best to you. No other equipment is required: just use your own body weight to massage your muscles by slowly moving back and forth across the roller. Start with 1-2 minutes on each muscle group and increase the time if your muscles still feel sore. Here are three of the best “bang-for-your-buck” foam roller stretches that work some of the most chronically tight muscle groups, especially in active older adults.
Upper Back
Tight upper back muscles — common for those of us who sit for several hours each day — can lead to neck and shoulder pain, as well as tension headaches.
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Position the foam roller lengthwise under your mid-back. Support your head with your hands, without pulling or pushing on your neck. Bend your knees and place your feet flat on the floor. Lift your hips off the floor. Roll slowly from your mid-back upward toward your head, stopping below the neck. Use your feet on the floor to control the motion and pressure, and tilt your body slightly from side to side to access the upper back muscles from different angles.
Hamstrings
Hamstring tightness can cause strains during sport activity, as well as back pain and posture problems. (Note: The cause of hamstring tightness may lie elsewhere in the body, like the hips. If massaging your hamstrings doesn’t relieve tension, see a physical therapist.)
Sit on the foam roller, with the roller placed sideways under your glutes. Place your hands on the floor behind you, hands facing forwards or to the side. With straight legs, lean onto your hands and roll the foam roller under your hamstrings, allowing your feet to leave the ground. Slowly roll the roller backwards and forwards along the hamstrings.
Piriformis
The piriformis is a small muscle located near your hip joint, in the mid-to-upper buttock area. An excessively tight piriformis muscle can irritate the sciatic nerve and cause pain in the buttock and down the leg.
Sit on the foam roller, with most of your weight on the left side of your glutes. Most likely, you’ll immediately notice when you’re on your piriformis, as it’s quite tight in most people. Cross your left ankle over your right knee and roll over your piriformis in this position.
Trainer’s Tip
Take your time with foam rolling, and move slowly over each muscle group. If you come across a tight or extra sensitive spot, pause and hold your position for 30-60 seconds to relieve tension in that area. Make sure you’re breathing smoothly throughout your foam roller stretches; it can be tempting to hold your breath if your muscles are especially tight.
