Foam Rolling

Foam rolling is a great self-myofascial release technique.  Basically, this is a poor-man’s version of massage.  Restoring tissue quality to muscles is an essential part of any properly designed exercise program.  This allows the muscles to relax so that stretching and dynamic mobility exercises can help to give muscles their proper length.  The procedure is easy to follow and it is universal no matter what body part you are rolling.  To roll a muscle, start at the distal joint (the one farthest away from your center) and move slowly back to the proximal joint (the joint closest to your center).  Along the way you will experience some spots that feel more tender than others, these are trigger points.  So that the trigger points will release, pause on these spots and breath deeply, trying to relax as much as possible.  Once you feel the pain start to dissipate from that area continue to roll back and forth along the length o the muscle slowly.  Continue the process for 30 to 40 seconds, or until the muscle feels more relaxed and the trigger points are less painful.
Click on the image on the left to purchase your foam roller!

 

Foam Rolling Quadriceps

 

 

Foam Rolling Anterior Tibialis

 

Foam Rolling Calves

 

Foam Rolling Back and Spinal Erectors

 

 

Foam Rolling Hamstrings

 

Foam Rolling IT Bands

 

Foam Rolling Piriformis

 

Foam Rolling Lats/Rear Delts

 

Foam Rolling Chest/Shoulders

 

Foam Rolling Adductors