Standing, holding on2 min
Counter Balance Hold
Confidence on your feet in the dark, or on a wet floor
How to do itWall Shoulder Roll
Reaching the top cupboard without a twinge
- Position
- Standing
- Takes
- 4 minutes
- How much
- 1–2 minutes each side
Why this one
Every foam-rolling video puts you on the floor, which rules it out for most of the people this store is for. A tightly rolled towel against a wall does the same job: you control the pressure by how hard you lean, there is nothing to buy, and you never have to get back up.
How to do it
Roll a bath towel up tightly, lengthways, into a firm tube. A couple of elastic bands stop it unrolling.
Hold it between your upper back and a wall, standing about a foot away, and lean back into it.
Bend and straighten your knees slightly so it rolls a few inches up and down, between your shoulder blades — stop before the lower back.
Turn slightly to catch one side, then the other.
Watch for
Rolling over the lower back. Ribs and above only — the lower spine has no protection there.
Make it easier
Stand further from the wall so less of your weight goes into it.
Make it harder
Step closer to the wall, or pause on a tight spot and breathe out.
