Back and Chest Foam Rolling is a short foam rolling workout from Caroline Jordan that is perfect to add onto the end of a back or chest workout. I did it today after doing an intense chest workout and it stretched me out nicely. As far as foam rolling goes, the back is what gets most of the work. The chest just gets some very nice stretching. This workout has no music. Just Caroline talking you through it. I really liked this. I just started Phase 3 of Cathe Friedrich‘s STS 2.0 12 Week rotation and I think I will continue to use this every week after either the back or the chest workout. It does that great of a job.
Back and Chest Foam Rolling is 12:36 minutes; 1:30 minute intro. Equipment: foam roller and fitness mat. There is a timer in the lower left hand corner of the screen counting down the 10 minutes.
- Sit on mat with foam roller behind you, lean back so mid-spine is resting on foam roller and hands are behind head, lower head toward mat, opening elbows, then lift head back up–as if you are doing a crunch, continue raising and lowering slowly
- Same starting position as #1 but makes sure feet are flat on floor, lift hips off mat and roll spine forward and back over foam roller; stop with foam roller mid spine and hold, lean/bend upper body right to left and back (as if you are doing a side bend); shift foam roller to another area of the spine and continue shifting right to left
- Same basic position as #2 but roll so foam roller is at top of shoulders, lift hips higher as if in bridge and leg head fall backwards toward the mat, elbows opening to sides
- Lower hips to mat and roll foam roller to mid spine and let head fall backwards again, opening elbows to sides
- Repeat the spinal roll portion of of #2
- Lay on side with one hip on mat and foam roller under arm, arm is extended overhead with hand behind head, lift hip and, using foot, roll foam roller all along lats from armpit to bottom of ribs; stop rolling up and down and roll body side to side over foam roller
- Repeat #6 on other side of body
- Lay vertically on foam roller so it is under head, along spine and glutes, extend arms out to sides so backs of hands are on mat, slide arms overhead then back down to foam roller snow angel style (she gives a different option if you have a short foam roller); hold position with arms overhead and open in a Y w/ backs of hands resting on mat, bend elbows pulling them downward so arms now make a W, alternate moving arms between Y and W position; hold the W position
For more info on Caroline Jordan and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
