My roller was one of those purchases that seemed like such a good idea at the time but sat in the corner of my room gathering dust. I used it a lot to release my quads when I was increasing my running but hadn't thought to use it much more than that.
I have found a new respect for my roller as Leanne our Physiotherapist has shown me new techniques to use the roller to massage and release tension in the body. The roller can be used for muscles in the legs, back, shoulders, arms almost the whole body. When you first use a roller, muscles can be really tender. No more than 10 rolls over any area is a good guide and as the muscles release you can roll a little more. We’re not aiming for pain, but release of the muscles.
My favorite exercise on the roller is to lay the roller on the floor. Sit on the edge of the roller and lay over the roller. Your shoulder blades open over the roller. Your neck needs to be supported by the roller.
We spend so much time sitting, on our devices, hunching forward that we need to reverse this. Balance out our body by opening up between the shoulders and releasing the tension that gathers here from being held in the one position for long periods of time. As Leanne said, if you only do one thing on your roller then this is it. 5 mins a day is all you need. Lay on your roller while watching television.