The Japanese Towel Roll Is Here to Fix Your Posture
The Japanese towel roll method promises to fix your posture, strengthen your core, help you lose weight, and give you an emotional reset. Here, Vogue investigates what's true and what's not.
The latest wellness 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.
As Melissa Leber, 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, 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).
“This method is marketed as helping posture, alignment, waist appearance, and back pain if you hold the position for five minutes every day,” says Dr. Leber. But as with anything the internet loves to obsess over, we have to ask: Is it real?
Incorporating this into daily routine comes with many benefits. Dr. Leber says it may help tighten and strengthen your core if you stick to the routine of doing it every day. “It forces you to engage your abdominal muscles,” she explains. And because you’re building your core strength, she says it may also help with back pain and muscle tension overall. You may also improve your mobility, as she says it encourages back and extremity extension and stretching.
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’t 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. “We probably all need this [to] help decrease stress,” she says.
This also won’t guarantee that you will lose weight, nor will it necessarily give you a more defined waistline, as she says doing this won’t 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 “cinched” waist. But it’s not a benefit you should necessarily count on.
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. “The foam roller is a bit more of an active stretch and [there is] usually more movement involved,” she says. “But you could hold the same passive position on both.”
Trying this method is pretty easy. You’ll only need three pieces of equipment: a bath towel, rubber bands, and a flat surface like a yoga mat to lie on. Dr. Leber says the next step is to roll the towel into a tight cylinder that’s about 3 to 4 inches thick. Secure both ends with a rubber band before placing the towel behind your back.
She says you’ll 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’ll stretch your arms overhead with your palms facing down to the floor and pinky fingers touching. Ideally, you’ll 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.
While this is relatively safe for most people, she says those with prior back pain and problems should be cautious, if not avoid this altogether. Those with stenosis or facet joint disease should also avoid it, as it could cause increased pain. “Extension isn’t good for these problems,” she says.
Stop immediately if you feel pain, and as with anything health-related, always consult with your doctor first.
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