What are the best foam roller exercises for correcting common postural deviations?

1 Forward head

Forward head is when your head juts out in front of your shoulders, creating a strain on your neck and upper back muscles. This can happen from staring at a screen, reading, or driving for long periods. To correct this deviation, you can use a foam roller to massage and stretch your suboccipital muscles, which are located at the base of your skull. Lie on your back with the foam roller under your head, and gently nod your head up and down, as if saying yes. Do this for 30 seconds, then tilt your head side to side, as if saying no. Do this for another 30 seconds, and repeat as needed.

2 Rounded shoulders

Rounded shoulders are when your shoulders roll forward and inward, causing your chest to collapse and your upper back to curve. This can happen from poor posture, tight chest muscles, or weak back muscles. To correct this deviation, you can use a foam roller to release and stretch your chest muscles, and to activate and strengthen your back muscles. To release your chest, lie on your side with the foam roller under your armpit, and roll up and down along your chest. Do this for one minute on each side, then switch to stretching. To stretch your chest, lie on your back with the foam roller along your spine, and extend your arms out to the sides, palms up. Hold this position for two minutes, and breathe deeply. To activate your back, lie on your back with the foam roller across your shoulder blades, and hold a light weight in each hand. Lift your arms up over your chest, then lower them back to the sides, squeezing your shoulder blades together. Do this for 15 repetitions, and rest.

3 Anterior pelvic tilt

Anterior pelvic tilt is when your pelvis tilts forward, causing your lower back to arch and your belly to protrude. This can happen from sitting too much, tight hip flexors, or weak core muscles. To correct this deviation, you can use a foam roller to loosen and lengthen your hip flexors, and to engage and stabilize your core muscles. To loosen your hip flexors, lie on your stomach with the foam roller under one thigh, and roll up and down from your hip to your knee. Do this for one minute on each side, then switch to lengthening. To lengthen your hip flexors, lie on your back with the foam roller under your hips, and lift one leg up to your chest, while keeping the other leg straight on the floor. Hold this position for 30 seconds on each side, and relax. To engage your core, lie on your back with the foam roller under your lower back, and place your hands behind your head. Lift your head and shoulders off the floor, and curl your upper body toward your pelvis, while keeping your lower back pressed against the foam roller. Do this for 20 repetitions, and rest.

4 Posterior pelvic tilt

Posterior pelvic tilt is when your pelvis tilts backward, causing your lower back to flatten and your glutes to tuck under. This can happen from sitting too much, tight hamstrings, or weak glutes. To correct this deviation, you can use a foam roller to release and stretch your hamstrings, and to activate and strengthen your glutes. To release your hamstrings, sit on the floor with the foam roller under one leg, and roll up and down from your knee to your buttock. Do this for one minute on each side, then switch to stretching. To stretch your hamstrings, lie on your back with the foam roller under your hips, and lift one leg up to the ceiling, while keeping the other leg bent on the floor. Hold this position for 30 seconds on each side, and relax. To activate your glutes, lie on your back with the foam roller under your feet, and lift your hips off the floor, forming a bridge. Hold this position for 10 seconds, then lower your hips back to the floor. Do this for 15 repetitions, and rest.

5 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?