This Daily Routine Will Improve Your Health: Foam Rolling
Do you brush your teeth? Every day? Twice a day? Most people would respond "absolutely -yes, of course!" It has been ingrained in us from a young age to take care of our teeth on a daily basis. It is unthinkable for most of us to neglect dental hygiene. This is the response I most often hear from patients when ask them this question is "gross".
The miraculous effects of using a simple tool, our toothbrush: a plastic brush with bristles, is observed when used regularly. However, neglecting to brush your teeth would render the tool useless. Consider the consequences of not brushing your teeth for a whole year. Conversely, the opposite holds true: if you begin brushing your teeth, it would be nothing short of a miracle.
Not brushing your teeth throughout the entire year, and then visiting the dentist once or twice annually for teeth cleaning, would not be so effective, would it? This situation can be likened to seeking chiropractic treatment only when experiencing pain, without engaging in regular foam rolling exercises to maintain the health of your spine for the remaining duration of the year.
Somehow, worldwide, we have overlooked the importance of daily spinal care in our education. When it comes to prioritizing between our spine and our teeth, it is evident that our spine takes precedence. This is because our nervous system, comprising the brain and spinal cord, governs every biological process in our body, including cellular regeneration, immune response, digestion, and cardiovascular function. Hence, the well-being of our spine is crucial for overall bodily functions.
The foam roller is an essential tool for maintaining spinal health. Similar to a toothbrush, it offers numerous benefits and can work wonders for your body when used consistently. By incorporating it into your daily routine, twice a day for just five minutes each time, you can experience the transformative effects it has on your overall well-being.
The process of physical, chemical, emotional, and mental stress or tension buildup, leads to constriction and loss of oxygen and blood flow. This affects the tissues of our back, the muscles and bones, including the central nervous system.
Just as our teeth play a crucial role in the digestion process by breaking down food into smaller pieces, converting the food into energy to rebuild our system, our nervous system also breaks down our life experience as information (or energy). The nervous system plays a crucial role in processing our daily life experiences. It handles the stress we encounter through our senses - sight, sound, taste, touch, and smell. When an experience reaches our central nervous system, our consciousness assesses whether it is positive, threatening, or safe, and responds accordingly. If a stressful experience is perceived, it triggers constriction and reduces blood flow and oxygen supply.
Our spine is a genius sculpture protecting our most precious central nervous system. It facilitates the transmission of vital energy and forces to all our organs. It serves as the essential architect and caretaker of our overall well-being and ensures a healthy and vibrant existence.
The physical manifestation of trauma can be observed in the posture of individuals, such as Vietnam veterans, who carry a heavy burden within themselves, making it difficult for them to maintain an upright stance. This serves as an extreme example of accumulated tension in the body. However, this phenomenon is not limited to specific individuals or age groups. From the moment we are born, we are subjected to physical, chemical, and emotional trauma, starting with the experience of birth itself. As babies, our bodies resemble water balloons, but as we age, they gradually become firmer and less malleable, as evident when touching the back of an older family member.
Top 3 Benefits:
Optimize Nervous System Function
Nerves have three destinations: muscles for movement, skin for sensation, and organs for survival. It is crucial that all the nerves originating from the brain and traveling through the spine to the body have an unobstructed pathway for efficient transmission of information. The spine serves as the vital highway for this communication system. Therefore, it is imperative to maintain a continuous flow of information through the spine on a daily basis.
Improve Blood Flow & Reduce Adhesions
To enhance and maintain optimal physical well-being, it is essential to ensure that the body possesses ongoing fluidity. All bodily tissues must possess the capacity to move and glide smoothly. Utilizing a foam roller is an effective method to achieve this gradually and consistently. Regular use of the foam roller aids in gradually softening and mobilizing scar tissue, fibrosis, and adhesions that may have formed within the body's spinal structures over time.
Stay Aligned & Pain Free
When you visit your chiropractor, they will target the specific area of your spine that is tight and limited in movement. By doing so, blood flow, oxygen, and nerve flow can reach the appropriate structures in your body. To sustain this improved state, using a roller on a daily basis will help maintain mobility in that area, allowing your adjustment to last longer and keeping your body in alignment for an extended period. Additionally, you'll experience less pain between monthly chiropractic adjustments. This is based on my personal observations and practice.
How to Roll Your Spine
https://www.youtube.com/watch?v=i2GOO0_vLTs
Initially, when you begin to roll your spine, it may feel uncomfortable, similar to the new experience of learning how to ride a bike. However, with time and practice, you will become more proficient. Everyone has their own strengths, weaknesses, and limitations in terms of mobility. The key is to imagine yourself as a fluid entity, using a rolling pin on dough or a squeegee moving water on a window You are aiming to remove stagnant blood and oxygen from the area and allow fresh, oxygen-rich blood to circulate in.
We will focus on three specific regions of the spine: The lower, middle and upper back. Simply relax and let the back-and-forth motion happen effortlessly. The more you relax, the better it will be.
Lower back: Tailbone to the top of the sacrum.To begin, position the roller on the ground and sit on it, ensuring that both hands are placed behind the roller. Bend your knees, spread your legs, and keep your feet flat on the floor, resembling a tabletop with the roller beneath your buttocks. Now, gently roll back and forth from the tailbone to the top of the sacrum, repeating this motion ten times. It is important to maintain a relaxed state throughout the exercise. As an additional step, you can tilt your knees to the left and roll on the left side five times, then repeat on the right side.
Middle back: nipples to belly button. Now sit on the floor and position the roller at the middle of your back. Place your hands behind your head to ensure your neck is protected. Now, raise your buttocks about 2 to 3 inches off the floor and gently roll back and forth between your nipples and belly button. Repeat this motion 10 times. As you do this, you will feel your back relaxing and the tissues underneath the roller moving. It's possible to experience some small pops and cracks, which is actually beneficial as it signifies the release of tension.
Upper back: bottom of neck to the bottom of the shoulder blades. Starting similar the middle back exercise, keep your elbows together, chin tucked in and push your upper back into the roller, lifting the buttocks slightly higher. This creates a fulcrum and allows for deep pressure on the top three vertebrae at the top of the shoulders and base of the neck. Having your elbows together will expose the fleshy part of the spine beneath the shoulder blades helps in relieving knots in the upper back and prevents the development of a dowager's hump. This area is critical due to the forward head posture caused by phone and computer use, which can impede nerve flow throughout the body when scar tissue and adhesions are present.
Additional Suggestions:
Roll in the morning upon waking up and before going to bed.
By doing so, you can effectively activate your nervous system and ensure it functions optimally throughout the day. Think of it as illuminating your house when it's still dark outside. This routine helps counteract the physical, chemical, emotional, and mental stresses that we encounter throughout the day. Additionally, performing these actions before bed allows you to release tension from your body, much like brushing your teeth after meals. Neglecting to do so can result in accumulated tension, which can have long-term consequences for your spine. The body's instinct is to protect vulnerable areas by creating adhesions, but by prioritizing these practices, you can safeguard your well-being.
Place your roller somewhere by your bed.
You witness the roller visually twice a day - once before bed and once in the morning. If the roller is kept in the closet or a different room, it's unlikely that you will develop a consistent habit of using it both morning and night. Although I'm not great at math, if you were to continue this routine every day for a year, that adds up to around 700 times. That's a significant number compared to zero. Such consistency can bring about a significant transformation in your spine.
Stick to this safe & easy method, first.
I understand that there is an abundance of information available online about foam rolling, and I am impressed by its growing popularity in the fitness industry over the past decade. However, I personally do not prefer the large, textured foam rollers as they may not be ideal for achieving fluid movement and can be harsh on the muscles. Additionally, many of the images I have come across online demonstrate poor and potentially unsafe biomechanics, particularly for individuals who are not elite athletes. Instead, I recommend adopting a simple and proven method that will undoubtedly bring about a significant transformation in your spine within a year.
Tools:
Here is a link below to purchase the best medium density foam roller. There are various types available, but the cheaper ones may wear out quickly if used daily. A longer roller is not necessary; 18 inches is ideal. Begin with a soft roller, especially if you have conditions like fibromyalgia or chronic pain, then switch to a higher density roller to provide deeper relief for your spine, which are perfect for athletes. You may also need a good mat to do your self care if you don't have one or have hard wood floors.
Stay connected and keep learning by joining my blog at www.drjenwilhelm.com, and get scheduled for regular chiropractic adjustments.
