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Foam Rolling Tips


What is Foam Rolling?

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion. Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise.


Benefits of Foam Rolling:

  • Ease muscle pain and soreness.

  • Reduce muscle inflammation.

  • Increase range of motion.

  • Increase blood flow to muscles.

  • Aid in muscle recovery.

  • Aid in relaxation.


Is it okay to foam roll every day?

Yes, it is perfectly fine to use a foam roller on a daily basis. Like stretching, foam rolling can have a similar effect. It can be integral to the prevention of injury by increasing blood flow, decreasing soft-tissue density and relaxing tight muscles. How long should I roll?

Do not spend too long in one spot and always warm-up before foam Rolling.



INSTRUCTION FOR ABOVE VIDEO:

Foam Rolling For Tight Muscle Release Roll slowly and not rush into it.

Take your time. 5 rolls each body part.


Start with:

1. Calves

2. Quads (Front of your thighs) Don't go over your knee cap

3. TFL (tensor fascia latae) small muscle located anteriorly. You don't need a long movement with this muscle.

4. Adductors (inner thigh) This may be very tender part as well

5. IT Band (Iliotibial Band, side of your thigh) This may be very painful so take your time and stay consistent as it will get better eventually.

6. Glutes 6. Erector Spinalis (spinal muscles) don't go below your ribcage.

7. Lats (back muscle)

8. Pecs (Chest) very small movement or stay static for 5-15 counts


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