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The latest wellness<\/a> technique that promises to strengthen the core and fix horrible posture has people across the country swapping their foam rollers and quickly adopting a stretching exercise that seems to be softer and gentler on the body: Meet the Japanese Towel Roll method<\/a>.<\/p>\n As Melissa Leber<\/a>, MD, FACEP, associate professor of orthopedics and emergency medicine at the Icahn School of Medicine at Mount Sinai Hospital, describes it, the Japanese towel roll method is a posture and body alignment exercise. Founded by physician Toshiki Fukutsudzi<\/a>, it uses a towel to help stretch out your lower back to give you a ton of benefits for your physical health (and well-being).<\/p>\n \u201cThis method is marketed as helping posture, alignment, waist appearance, and back pain if you hold the position for five minutes every day,\u201d says Dr. Leber. But as with anything the internet loves to obsess over, we have to ask: Is it real?<\/p>\n Incorporating this into daily routine comes with many benefits. Dr. Leber says it may help tighten and strengthen your core<\/a> if you stick to the routine of doing it every day. \u201cIt forces you to engage your abdominal muscles,\u201d she explains. And because you\u2019re building your core strength, she says it may also help with back pain<\/a> and muscle tension overall<\/a>. You may also improve your mobility, as she says it encourages back and extremity extension and stretching.<\/p>\n There are a couple of things that this method cannot do. Though some videos claim that it can completely help reset your nervous system, she says that this one isn\u2019t found in science. Instead, what could be happening is that it forces you to stop moving and relax for five minutes, decreasing your heart rate and slowing down your breathing. \u201cWe probably all need this [to] help decrease stress,\u201d she says.<\/p>\n This also won\u2019t guarantee that you will lose weight, nor will it necessarily give you a more defined waistline, as she says doing this won\u2019t reduce belly fat or shrink your waist. If you find your abdominal muscles are more toned after some time, she says the result is a more \u201ccinched\u201d waist. But it\u2019s not a benefit you should necessarily count on.<\/p>\n Is there a real difference? Yes, but it is slight. Though they are extremely similar and come with a lot of the same benefits, Dr. Leber says that the Japanese towel roll might be the more comfortable option. \u201cThe foam roller is a bit more of an active stretch and [there is] usually more movement involved,\u201d she says. \u201cBut you could hold the same passive position on both.\u201d<\/p>\n Trying this method is pretty easy. You\u2019ll only need three pieces of equipment: a bath towel, rubber bands, and a flat surface like a yoga mat<\/a> to lie on. Dr. Leber says the next step is to roll the towel into a tight cylinder that\u2019s about 3 to 4 inches thick. Secure both ends with a rubber band before placing the towel behind your back.<\/p>\n She says you\u2019ll want to place the towel horizontally under your lower back (think at the same level as your belly button). As you lie back slowly, straighten your legs and angle your toes inward so that your big toes touch. Then you\u2019ll stretch your arms overhead with your palms facing down to the floor and pinky fingers touching. Ideally, you\u2019ll want to hold this position for five minutes, but she says that you can start with one minute and work your way up from there. And be sure to stay consistent and do this every day for the best results.<\/p>\n<\/div>\nThe Benefits<\/h2>\n
Japanese Towel Roll vs. Foam Roller<\/h2>\n
How to Do It<\/h2>\n