Feeling Stiff and Tight? Dr. Michael’s Aha Moment with a Foam Roller

Dr. Michael’s Stiffness Story

After hitting the gym consistently, Dr. Michael Charlton started noticing something—persistent stiffness and tightness that just wouldn’t go away. Adjustments helped, but his muscles still felt tight. Then it hit him—he hadn’t been using his foam roller!
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That “aha” moment led him to roll out his quads, back, and shoulders, and within minutes, the relief kicked in. If stiffness and tightness are part of your daily struggle, foam rolling might be your missing piece too!

Why Foam Rolling Works
Foam rolling is a form of self-myofascial release (self-massage) that helps:

•  Reduce muscle tightness
•  Improve circulation
•  Increase mobility and flexibility
•  Speed up recovery

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How to Use a Foam Roller at Home Lower Back Relief

• Sit on the floor with the roller under your lower back.
• Slowly roll up and down, pausing on tight spots.
• Avoid rolling directly on the spine—focus on the muscles alongside it.

 Loosen Up Stiff Legs

• Quads: Lie face down and place the roller under your thighs. Roll from hips to knees.
• Hamstrings: Sit on the floor with the roller under your thighs and roll back and forth.

 Shoulder & Upper Back Tension

• Place the roller under your upper back, cross your arms, and roll gently up and down.
• If you find a tight spot, hold for a few seconds before moving on.

Foam Rolling Tips 
Roll slowly—rushing won’t break up tension effectively.
 If you find a tender spot, pause for 20-30 seconds to let it release.
 Stay consistent—rolling 5-10 minutes daily can make a huge difference!

Still Feeling Tight? Chiropractic + Foam Rolling = A Winning Combo!
While foam rolling is fantastic for muscle tightness, spinal misalignments could still be a factor. If stiffness is lingering, book a visit at Charlton Chiropractic Redbank and let’s get you moving freely again!

 Book online or call us today!