UPPER BODY FOAM ROLLER // Flexibility, Release Tightness, Posture // 23 minutes
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- čas přidán 7. 12. 2016
- 23 minute foam rolling routine for upper body release and flexibility. Includes neck release as well.
The foam roller I use is a soft foam roller 36” long. Here are two UK links. Do a search in the country you live.
Black high density foam roller: tinyurl.com/yb6vyq62
Blue soft foam roller:
tinyurl.com/yah9mv3n
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Love your pacing, voice and manner. Routine is easy to follow.
Thankyou!! The neck sequence was my favorite! So good💙
Wow, I definetly needed that upperbody release my neck and shoulders were really tense and painful, and my hips. thankyou this session is definitely getting added to my routine. The shoulder one is my favourite. Ive not seen this one before.
That was fantastic thank you!
I still feel amazing...you really made a difference for me and y aching body..thanks again:)
Your a very calm, kind instructor...very relaxing:)
Wonderful! Thank you so much ❤️
Thank you!!!!!! That was amazing!
Wahoo! Great sequence : my shoulders and upper back really needed that on this end of week! I feel so much space on my ribs and release on my shoulder. It's really appreciated! Thank you Anita! 🙏💖
wonderful, that's is the aim, glad it hit the mark :-) xo
Thank you just loved this
This video should have more views. Amazing
I am glad you found it and it supported you. I have a playlist of all the foam rolling routines I’ve made. Feel free to dig in 🙏
Thanks so much....Went swimming yesterday...so stiff this morning. This video really released a lot of tension.
Its really helpful for me to solve my shoulder pain. Thank you very much
You have the best foam rolling videos I have ever done! Please keep making more of them!
thank you :-)
Just what I needed. Awesome foam roller releases, and different ones than I have seen before. Feels so good, like after a wonderful massage. Excellent instructions. Thank you Anita!
+Simone Mager Great to hear you enjoyed it, Simone. Thanks for letting me know. Enjoy it as often as you want. More foam rolling vids in the making 🙏✨
Thank you Anita.
After taking way too long of a break away from Pilates this was a great return. And a sequence I can do at home with the rollers I have.
Fantastic, and good to hear you enjoyed it :-)
Your foam roller routine is one of my favorites, thank you!
👍
Here are more if you’re interested 🙏
FOAM ROLLER TENSION BALL ROUTINES czcams.com/play/PLsrjmq2oBC8ZwpxLGEezmvd14azHjw-2q.html
I just found this and I loved it! Having issues with my back, neck and shoulders, this is a video I will keep coming back regularly! Thanks...
Great to hear! It will be waiting for you. Until we meet again next time; take good care 🙏💗
Wow thank you for your videos. I really enjoy doing them! They are helping me with my back pain and stretching my body.
+Taylor Azar Wonderful to hear! Working on some new ones 🙏💕
Awesome! Good work
Didn't realise i would have needed this so much. Thank you!
You followed your intuition and it lead you to what you didn’t know you needed. It’s so interesting. Thank you for sharing and come back as often as is needed 🙏
loved this!!! I have a lot on tension headaches and I think it comes from upper body tightness! I'm going to incorporate this into my weekly routine and see if it helps!! 💕
+Victoria Dryer Wonderful. So good to hear it's helpful. Yes, do it regularly and let me know how it feels over the next month 👍🙏
Really great. Thank you
Thank you. Awesome!
I feel so relaxed and calm...I just love your video. And it is only been a week....Sending all my thanks from Manitoba,Canada:)
Enjoy the feeling, Bev. You deserve it 🙏💕
Loved this practice. the release in the neck and shoulders was awesome. Thank you!1
Here are all of the foam roller videos I’ve made so far 🙏
FOAM ROLLER ROUTINES czcams.com/play/PLsrjmq2oBC8ZwpxLGEezmvd14azHjw-2q.html
So glad I found this video, really helped my upper back.
+Shelly Eder 👍💕
I think I like this so far the best foam rolling video for me. Today my head reached the floor:) And now to go do the yoga you recommended for me...Thank Anita
That’s a big stretch in front body for that to happy. Well done! 👍
Thank you. Really enjoyed this routine. Have rotator cuff issues so found it great to help relax muscles in neck and upper back. Some moves I found difficult but I'm sure with practice I'll get there.
Good to hear it was helpful to you. Be gentle with the areas that hurt and see over time if it helps ease off. I also have other foam rolling routines for upper body. Go to my front page and click playlists and you'll find all of the foam rolling routines i've shared so far. If you have any questions feel free to ask. All the best.
Sincerely,
Anita Goa :-)
It works like magic!🎉
Yeah 👏 Enjoy 💗
OMG! Exactly what I needeed. Thank you so much!
Wonderful to hear. Enjoy it as much as you need 🙏
Love this . Thank you so much
Glad to hear it’s helpful 🙏💕
Love this! Thank you!
Good to hear it helped. Enjoy :-)
That was a wonderful stretch and video. Trying to heal intermittent upper back pain. I'm sure this will help. Thank You!
+Shirley Mogensen I love hearing this. Thank you for sharing! Keep doing it on a regular basis and you might avoid the intermittent pain 🙏💕
Thank you - I hold so much tension in my traps and following you on this video really released the muscles - Amazing!
Wonderful to hear. Thank you for sharing 🙏
Thanks for a highly relaxing cooldown :) I did an intense workout and in order to prevent muscle soreness tomorrow I had a nice hot bath with a bath bomb, then once my muscles are warm and pulsing from the heat of the bath and release of essential oils, i massage into them with a massage bar...and then i did your foam rolling routine. so relaxing and such a treat
beertricks That sounds really nourishing. Well done for taking care of yourself and filling up your prana (life force) account 🙏😊
Excellent!!!
I enjoyed it. Thank you for helping me get relaxed from tightness of neck. I hope to work regularly with you.
Great to hear it helped you, Stephen. I have a folder/playlist with all my foam rolling videos in one place. You can find it on the front page of this channel. If you can’t find it, let me know 🙏
Amazing!
Hi Anita! Thank you soooo much for your inspiring video! Truely one of the best I have seen!
You are mindful every step of the way...
You explain the technique's very goos...
You talk about the exercise-position's in such a way I can even feel how it will do me good by just watching your video...
You even explain why the different exercises will help release areas of body tension.
We need more of calm and wise coaches like you in our world....
Thank you!
SouthAfrican Ubuntu-Greetings/ Greta
Thank you, Greta for sharing. I am glad to hear it was helpful. Enjoy it again and again :-) xo
I just did it this morning and felt so good that I didnt wanna get off the mat. Haha. Thank you! 🙏🏼❤️
Lol. I have to feeling too sometimes. I called it “stuck in shavasana” 😆 It’s a good thing. Carpe Diem. Calm is a super power 🤗👍
Yes these exercise had help out with my balance and stiffness that I had had for so many years. I have been swimming walking,weights and cardio, even a bit of yoga. Been to chiropractor and massage............but this is truly the best I felt in 11 yrs. I am so glad to have googled how to use a foam roller, that has sat in my room for like 6 yrs) That roller hurt so much when I first tried...I only used it for a week. So glad I found your video:) Now I found another video foam roller and Pilates with ilit. I do you program in the morning and hers in the evening...Thank you so much sweety.
Amazing to hear, Bev. Thank you for sharing 👍💕🙏
What a wonderful practice - thank you!! xo
+Megan Compton Gkad to hear you found it helpful. Enjoy 😊 👍
Awesome!! Helping so much with fibromyalgia! Please make more foam roller video🙏 Thank you!!
wonderful to hear. enjoy it again and again :-) xo
I did not realize that I carry so much stress on my upper back and shoulders. Practicing with you really helped me. Will try more of your foam roller video again:)
It’s interesting how we don’t know until we know :-) Good to hear this routine helped you. I have a foam roller folder/playlist if you go to my front page if you go to the playlist tab. All the best 🙏
Such an amazing stretching video, tnx (:
Thank you so much!! Just what I needed after buying a foam roller recently.
+Olivia G. Fantastic! Enjoy 🙏💕
Thankyou that was wonderful:)
+Warrior Eaglette Wonderful to hear. Enjoy the openness 🙏💕
First time with any of your workouts. Thank you for such a quality workout with excellent instructions. Please do more foam rolling routines. (abs). I will be watching your channel more and subscribing:)
+Pam Hanna Thank you for this constructive feedback. I love that. Do you mean abs on the foam roller? Yes, look around, there is a lot to pick and choose from. Thank you for subbing, it helps and means a lot 🙏🤗
Thank you Anita! From a massage therapist who really needed this💜🙌
You deserve it. Put it back into yourself. Thanks for sharing. I am happy to know it helps 🙏💝
Love this m thanks so much
Great to hear it was helpful. Enjoy it as often as you need it 🙏
So helpful!!!
enjoy :-)
Beautiful shoulder girdle release 😊 thank you 😘
+Judy Dawson Glad to hear you enjoyed it 🙏💕
Thank you for this video. I have mid nack pain and a slight curvature of the spine. I did thos exercise once and i already fwlt less pain. I will continue it everyday.
+Tapping83 Wonderful to hear. Yes keep doing it consistently on a regular basis. I have another one for the neck as well, in case you didn’t see it plus yoga stretching routines for this area. Let me know if you need help to find them 🙏✨
I have had a right back for about a year very hard to twist waking up feeling like a stiff board and this really helped me out.. thanks
Wonderful to hear, Benny. I have more routines in the foamroller folder on main front page of my channel 🙏💕
U r making my quarantine days better...
Love from Nepal
Freedom Rider Wonderful to hear. Thank you for sharing and subscribing 🙏 Take good care of yourself during these Covid19 times 😊
I need this in my life😁✨
Enjoy 😊
Anita, this was great. I have been having a hard time with my shoulders and this helped me a lot. Thanks for sharing!
Good choice! I just posted a chaturanga free, shoulder and wrist friendly practice. xo
I will be checking it out! Thank you! Your videos are so helpful.
Super!!!!
+Aga Yeah, that's the response I love the hear 🙏💕
YES!!! Thankyou so much! xoxoxoxoxo
enjoy :-)
Jen M Canal clarear
Canal clarear
AWESOME!
👍
I need this today. Thank you for 👍🙂
Glad to hear it supported you. Enjoy as often as you need it 🙏
Hi sweety...The biggest difference of other foam rolling practice is with your you get us to lie on the foam roller and breath....the others no...I just love your practice and will follow it at least twice a day:)....Thank so much:):)
That is great to know. Thank you for the feedback 👍💕
Thanks sweetie
Thanks for the great video Anita. You are doing a fantastic job 😘
+Orlando Ellis Thank you for the encouragement, Orlando! 🙏
Anita Goa
You are welcome ☺️
Thanks for leading by example.
+Caitlin Sweeney Licensed Massage Therapist 🙏💕
Great video. I noticed your comment on the psoas, it is in fact a muscle that runs from the abdomen into the pelvis. Also, tendon is a fibrous connective tissue that attaches muscle to bone. So there is psoas tendon as well.
+Jona B Great to hear you enjoyed it. Re: psoas. I know all about. It probably sounded like I don’t. Sometimes on video I lose my brain 🤣 🧠 Thank you for your comment 🙏💕
I loved it and I did it for the 1st time. I had been in an accident and have hurt my right shoulder and neck. The foam roll stretch felt great! Please add more to the Beginner's routine. I am trying to get back on track with life.
Wonderful to hear. What do you mean by 'add to the beginner's routine'? Have you done my yoga series called Beginner8 and Beginner+? There are 16 videos in total. It should keep you busy for a while :-)
Anita Goa I saw that after I posted the comments. Thank you again for the videos
No worries. I have so many videos it's not always easy to navigate CZcams and to find it all. Glad you found them. Happy practice :-)
is it better for a beginner to start off with hard or soft roller? I was gifted a "rolling with it" high density firm roller, I like it but would love to try the one you use. a little expensive for me at the moment but I know I'd get my money out of it the more I roll on it and give myself a massage! I love your videos, I didn't know how to use mine until I found your videos and also love your opening and expanding hip flexor videos. I was in a bad car accident month before my 21st birthday and was getting massages through claim but this is an affordable relaxing method and your videos are helping my pain and discomfort a lot. thank you Anita!! :)
+Rachel Ornelas I love the soft roller and use it the most and I highly recommend it. They last for a long time. It's the best investment and gives such good relief as you already have experienced. I'd say go for it. Glad to hear the videos are helping you 🙏💕
loved It!
+Judy Lager Wow, you did it already. Glad you liked it 🙏💕
I started to just watch it Anita and wanted to just do it. If felt great!
+Judy Lager 👍
Why am I just now finding this video? This was great!
Today was the day 🙏😄
@@AnitaGoaWellBeing I just bought a 36" roller so I can really get into this routine. Thanks so much Anita!
Most welcome! My pleasure.
Great investment! Here’s a folder with more routines for you, if/when you are interested 🙏
czcams.com/play/PLsrjmq2oBC8ZwpxLGEezmvd14azHjw-2q.html
Nice clear instruction and well-paced. I think it would be helpful to know the specs on your roller...length, diameter...brand. I did try this with a very hard roller that was about maybe 6" in diameter, and most of the neck exercises did not work with my type of roller.
+lisa evers My foam roller is the first generation foam roller from the melt method. It is 6" x 36" - They now have a new one which I haven’t gotten because I live in the UK and shipping/tax is as much as the roller so I’ll wait until I go to NY in the summer. I like this foam roller a lot and it’s environmentally friendly. I don’t find the hard foam roller to work well for neck release. I prefer the soft one.
Depending on where you live in the world do a google search and see what comes up but this is the dimensions of mine.
Thanks for commenting and sharing.
If I can be of help further let me know 🙏💕
I wish I could like it twice.
+Cris Hawat You so nice, you always like twice 👍👍😆
Wow!! This routine is the answer to my shoulder pain!! Thank you. How many times a week can I do this exercises?
So good to hear it helped. You can do it as often as you feel it’s helpful. You will notice what that is for you. Listen to your body. It will let you know ;-)
Hello Anita:) How long have you bee doing these practices? I just will always do these...you are the best...thank you:P)
Hello Bev - If I understand you correctly; I started offering videos on CZcams in 2010 (didn’t know anything about video making) so depending on what video you use; that’s the range. This foam rolling one was made a few years ago. I have been a yoga and fitness trainer for a long time.
Does that answer your question?
Did you do all of the other practices I sent you? How did they work out? 🙏💕
Thank you for this exercise 2:58
My pleasure. Such a good one, right? Glad you found it helpful. Use it as often as you need it 🙏
This was amazing, thank you so much. I had to modify a few poses because I am using a hard foam roller, but it still worked. My only concern is that when I did the child pose with the roller, I felt a very sharp pain in my triceps that goes to the elbow pit. Is that normal? I also have it in puppy pose. Am I doing something wrong?
Sharp pain to me sounds nerve related. Are you shoulders very tight?
Try to bend your arms like cactus arms to see if that softens it or keep keep arms at the side of your body without using roller.
See if by doing that it helps and over time goes away as tightness releases (?) I would love to know 🙏💕
Thank you so much for replying! I don't feel like my shoulders are tight. They are definitely tense all the time but not tight. I have no problem in downward dog or anything that requires upper body strength, just when I stretch that side suddenly there's that sharp pain. I will definitely try your suggestions and come back to let you know how it went over a period of time. Thank you again!
GirlwithFlowers the tension might be causing restriction and when you ask the muscles to stretch (essentially relax) in that position it can’t and it causes tension and a pull on nerves or muscles (depending on where it is). So applying a modification can help with relaxing hence I suggest a cactus position or something else that doesn’t cause the pain. Happy practice 🙏
You are so great! Thank you so much for taking time to answer and explain this to me. Tonight I will try the modified poses and see if it helps.
hi i only have a 60 cm foam roller how do i do? because at the beginning of your video you are lying on it. but it is then shortened. how do I do then? Or do i have to buy o longer one?
I can’t see any other way if you want it to cover your spine 🙏
I am looking for a soft roller, soft enough for back exercises. Can you recommend a websiye?
+Petra Fuhrmans Do a google search on 'soft foam roller' in the country you live or if you have Amazon.
Absolutely delicious!
+Martine Forneberg 👍🙏💕
Your foam roller looks really soft, where can I buy it?
Mine is a first generation melt method foam roller 🙏
Oh I could kiss you:) Thank you, thank you...I suffer from ms and I just feel so so amazing. Will do your video daily..again thank you:)
Aww your comment made me smile 😊 Great to hear! Sending you a big hug 🤗 and a kiss 😚 Enjoy it again and again 🙏
Have you tried this one? It’s been getting great reviews lately FOAM ROLLER :: 20 min Full Body Foam Rolling Routine
czcams.com/video/qH22GQj_ajk/video.html
Oops 😬 I just realized you’re the same Bev who commented on the video I shared, so scratch that
What has happened to me, Anita? I feel beaten! LOL. It felt like being at a physical therapy clinic. It's terrible to say that but every single pose and move on this practice hurt my RH shoulder/arm. At a point even the RH middle finger felt a shooting pain and rolling on my neck to the LH sent a shooting numbing sensation to my LH little finger. My intuition is right. I am completely out of alignment. Rolling the shoulder blade over the roller and opening the elbows with the head down was impossible to do. Do you think I can do this am & pm? I thought about focusing on this + the tune up balls therapy for 1 week to see if I progress. I might find out that even the coccyx pain is related to all of my misalignment. I wonder if this is a yoga healing crisis. I started doing yoga daily around Sep 2017, I felt stronger, I tried different poses like headstand, crow, and other crazy poses my body had never attempted and maybe this whole revolution revealed body misuse, overused out of balance muscles, tendons & nerves. This is indeed an investigation and I want to get to the bottom of it. Thank you for helping.
+Cris Hawat It’s like being a sculptor. You are chipping away and as you do you find things and when you find those things it’s a way of rebalancing as you move toward your core :-) That’s how I look at it. Enjoy the discovery and see what you find, what you can learn from it and what you need to do about it to find balance.
Don’t force,.
Breathe, release and let it happen/be revealed 😘🤗✨🚧
+Cris Hawat by the way: shooting pain is nerve. So be careful not to press or push hard. See a PT if it doesn’t improve in a few weeks 🙏
What side is this roller and what is the strength? Thanks
It’s a soft foam roller. But dimensions etc are in the description box.
Can you please show how to use foamroer for hands
I have not used the foam roller for hands. Check out melt method.
May I know the diameter of the foam roller your are using ? Thank you
36” 🙏
You´re gorgeous Anita
thank you (i take any compliments i can get :-) xo
Anita Goa In every single video you look amazing Anita #Model
i cannot afford a foam roller anita, is there any other alternative ? , i have yoga strap tho , namaste :)
for this routine you could roll up a few tightly knit weaved indian blanket to make a foam roller out of and do this routine with it (except for the rolling up and down the spine like in the end). other upper body stretching routines with strap later :-) xo
i have three blankets , they will help , thank you anita , have a great day ahead
@rahul rawat
I just ordered one on Amazon for 22 euros and some are even more affordable. Maybe you can check out Amazon.
thank you orlando ellis , i will by end of this month
rahul rawat
You are most welcome 😉
Dear Anita, is it possible to downolad this video? I simply love it
Dear Slawomir
Wonderful to hear the video helps you. Thank you for asking. Email me and let’s see if we can find a solution (my first name at my first name and surname dot com) 🙏
Now i can sleep well..
Esercizi con elastici pilate
:-)
6/5/2022@21:20
Good morning...How are you doing? I am doing so good. Thanks sweety:)
I am great! Thanks for asking. Heat wave in London so we are glowing haha Great to hear you are great too 👍💕
Jag skrev ytterligare ett mail på engelska men vet ej om det gick fram jag berättade att jag är svensk är 80 år Young och övar taichi och iyengaryoga tre timmar varje dag jag är så glad att jag hittat dina fina program och särskilt dem med foamrller hjälperm mig attack bort spänningar jag uppskattar ditt nordiska lugn och dina noggranna beskrivningar stor klem fra lars
Tusen takk, Lars. Ja jeg fikk din response og jeg svarte tilbake. Utrolig bra og jeg er sikker på at du er ein inspirasjon til alle rundt deg. Godt Nytt År 🥳🙏
Get release
Nothing like a good release. Thank you for sharing 🙏
i don't think you're supposed to foam roll your lower back
Why? Which source told you that?
@@AnitaGoaWellBeing Well, to put it simply, you shouldn’t ever foam roll your lower back because it will cause more harm than good. You see, foam rolling your upper back is fine and this is because the spine is protected by the shoulder-blades as well as the ribs, so when you apply pressure onto the upper back, you shoulder-blades, as well as your ribs, are able to absorb the pressure rather than having your spine deal with it alone. At the lower back (the lumbar spine), there are no supporting bones that could absorb the impact, which means that when you foam roll there, all of the pressure will be taken by the lumbar spine, which is why it is detrimental to foam roll directly onto the lower back. In other words, it is implied that foam-rolling your lower back can actually make things worse for people with back pain.
@@noorarif4905 give me a source where this comes from, please.
@@AnitaGoaWellBeing czcams.com/video/ePDIhxIf2CI/video.html
www.wellandgood.com/can-you-foam-roll-your-lower-back/
Noor Arif I hear what he/they are saying. For the most part I use a soft foam roller and in this video I only roll up down a few times. I generally don’t do much on my lower back/sacrum, and I would not use a hard foam roller or the spiked one for this area.
It’s good to hear different views and to be aware of it.
In yoga too there are many different views; and in the end we have to try and know for ourselves what feels good/right.
Thank you for sharing 🙏
Love ur video..... pls kip that natraj statue on top of the table ... it’s insulting as ur feet r at it.... something u honor deserves a platform above us...
Thanks for sharing 🙏💕
Amazing!
:-)