How to Foam Roll Your Upper Body [video + workout included]

At Fit + Strong HQ, the month of March is dedicated to mobility, and this week's episode starts with a tool I covet: the foam roller.

Some of you may know that in October I over-trained and hurt my back.  I was in chronic pain and trying to teach classes in pain is the WORST. So I decided I was going to do something about it .

For the month of December I committed to stretching 20 minutes every day. It helped loosen my body more than I ever thought  possible in 30 days. It was so amazing!

This experience really changed the importance that I place on mobility (of the joints) and flexibility (of the muscles). As a fitness professional, instructor, and trainer for the last 16 years I've preached to clients, "flexibility is so important, mobility is so powerful, don't you dare skip it!"

Now that I'm in my mid-forties, it's not just important. It's VITAL to my health. Mobility and flexibility have become a higher priority for me now than ever before.

That's why we are doing 'March Mobility' this entire month. I, for one, am psyched to delve deeper into it.

I created a simple upper body foam rolling routine for you, my #fitandstrong family. The video goes into detail of each movement listed below. Give it a go and let me know how you like it!

UPPER BODY FOAM ROLLING ROUTINE: (video explains each move)

VERTICAL CHEST OPENER for 10 deep breaths

SPINE MASSAGE for 10 passes

RIGHT REAR DELTOID ROLL for 10 passes

RIGHT SIDE TO SIDE a few times

LEFT REAR DELTOID ROLL for 10 passes

LEFT SIDE TO SIDE a few times

ALTERNATING ARM REACH for 10 passes

SNOW ANGEL ARMS for 10 passes

UPPER BACK ROLL for 10 passes

RIGHT UPPER BACK FOCUS a few times

LEFT UPPER BACK FOCUS a few times

LOWER BACK ROLL for 10 passes

RIGHT LOWER BACK FOCUS for 10 passes

LEFT LOWER BACK FOCUS for 10 passes

ALTERNATING SIDE TO SIDE LOWER BACK for 10 passes