press1's picture
press1
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+ 1 Calling all Deadlift & Foam Roller Nutters!!

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I bought a Foam Roller probably about 2 years ago now, a solid plastic one with large knobs on it if you will LMAO So its quite an aggressive one rather than foam as such, when I used it for the first time it felt like my spine was literally going to snap in half and then as I rolled further down on my back my thoratic area let out this huge 'Crack' as my spine was opened up which both scared me and made me feel ill LOL So I kanda never used it again .....

Fast forward to now and after doing deadlifts last night I gave it another shot as I am determined to get a more flexible back and spine for bench arching as my thoratic region feels like a T1000's. Had several goes on it managing to get more of a stretch each time but still nowhere near to arching over it being able to get my head onto the floor behind, but I'm sure it will become easier in time.

However, what I have noticed today is doing this after deads I am literally not stiff at all in my lower or upper back like I normally would be the day after - in fact I feel like I haven't even done them!! So its definitely something I am now going to keep on with and once the initial back crunching is out of the way it gets much more enjoyable if you can call it that.

Does anyone else use it to lessen stiffness or DOM's the day after deads or squats?

BodybuilderZepp's picture

I have more of a foamy one because I use it all over my body and it would hurt to have the harder one. Specifically hips, calves, inner leg, glutes, chest, and back.

maddogg's picture

Got one similar to yours. I find it unpleasant, but I think the more I use it the easier it is to tolerate. It does feel like it helps if I remember to use it regularly. My Chiro had me use it to straighten the vertebrae in my neck.

Owes a Review × 1
press1's picture

Without a doubt doggy they do get easier and more tolerable to use - also don't do it in a T-shirt, have an extra layer on like a hoody and its not as harsh. I think there will always be a pleasure & pain experience with it though Lol

det.johnkimble's picture

I actually use mine for thoracic release and also on my neck. After watching Dr.Gregory Johnson preform the Ring Dinger on patients years ago i was always fascinated and intrigued on how to do something similar at home. Since i have foam rolled after lifting and yoga for years i was quite certain i could manage something. Started on upper back and then gently transitioned to the neck area. Gently rolling back and forth to ease tension. I will then place both hands around the back of my skull..kinda like holding your ears and then push up with my hands while rolling down with my body. First couple of tries it was only a nice stretch that i got. Wasn't till the 4-5 time until i was able to get a cavitation out of my neck. Since then i've gotten quite proficient in neck decompression using the foam roller. It's a great and safe way to decompress your spine while also giving a good kneading to the back of your neck.

Tricepatops's picture

Foam rollers are great for the hips. I also like to use a massage gun. I have one like the Theragun and they work great.

press1's picture

So for the hips I am guessing you roll up and down it on your side then - resting on your elbow out to the side?

Tricepatops's picture

Yea I start either up top or at the bottom and go slowly. There is alot of people who think foam rollers are not worth it. I do find I can be more flexible after using it. I do prefer my massage gun better though. I also use it to help loosen up my back when I get pain, it seems to help temporarily. Another good one is lying on a longer foam roller in the middle of spine with hands out to side touching the ground, it helps open the chest up more and I get a good stretch without any pain from my Thoracic outlet syndrome. But other than that from what I been reading lately is it doesn't release fascia like some say. When I got one I had a college fitness instructor talk me into saying if I roll out I can be more flexible. But only my hip side rolls seems to work for me.

Greg's picture

Oh!... it's for the back... My wife and I have been using mine all wrong.

Pushing Iron 87's picture

Lol that's whole different type of deep tissue massage. Does it count if I roll my junk out and set on the wife's chin llf
Fit balls are also great for doing 'stretching' and "core work" with wife

press1's picture

LOL I can imagine they are actually!

Pushing Iron 87's picture

Was just wondering actually m8 do you suffer from any back pain in general? Are the softer rollers suitable for people with ongoing back pain? I have persistent lower back pain and I would be tempted to see if a more gentle approach with a roller could help relieve some pain surely it would at least help from point of view of getting bit more movement going.

press1's picture

Touch wood Bud no, It's something I've not experienced (yet lol). As I only have experience with a hard roller same as the one above I can't comment on the softer ones. I would say you would be better to start on a softer one first though without a doubt - Look up some of the Yoga poses you can do on Youtube also that relieve back pain, there are all sorts.

Scroll halfway down this page mate: https://powerliftingtechnique.com/yoga-for-powerlifters/

Pushing Iron 87's picture

Yeah thanks m8 these are great for back issues I've been picking up different wee movements and stretches from all sorts of places I never thought I would. My main one is lower back pain so just have to tailor workouts to work round it and had to sadly come to the conclusion that certain exercises are just really a no go now but on the up side its helped my strive to learn lots of different exercises and movements. From the perspective of deadlifts traditional deadlifts just aren't possible anymore but hex bar or shrug bar whatever you prefer to call it really do eliminate most of the issues for me at least. When I looked at it I think was actually a lifter with back issues that originally designed the bar.

Sasquach07's picture

I use it before and definitely immediately post, but I use the hyperice bc I like the vibration to loosen everything up. It’s a night and day difference. I also use a lacrosse ball to hit specific spots that are harder to reach.

They also work wonders for leg day pre and post.

press1's picture

A Hyperice eh? Not heard of this one

Sasquach07's picture
press1's picture

Very Interesting!! You find the vibration makes quite a bit of difference to the effect then?

Do I get the Girl for an hour too if I buy a roller?

Sasquach07's picture

Well it takes the “pain” element away while you do it it. As far as helping in ways other than just being a foam roller, no. It isn’t bad when you get a significant distractor from murdering your muscles.

Nah bruv if you have to ask, you can’t afford her.

MangoPlatypus's picture

I’ll typically roll my back out as well as the sides of my hips a few times a week.

Used to go to a onelife gym that had an elevated lean forward ab machine thing that was amazing for hyperextending the spine. Man I miss that piece of equipment...

press1's picture

I can imagine rolling on the hips bloody kills at first does it? LOL

MangoPlatypus's picture

Honestly I tend to make the same sounds I make when I get a good blow job. Deep sighs of relief too lol