Exercise Roller
How To Use A Foam Roller To Improve Your Training And Fitness
A foam roller is an amazing tool for anyone who is engaging in intense training and fitness. Whether you are an avid runner, are involved in a regular strength training program, or a competitive athlete; foam rolling is a great technique to improve performance.
First let me describe how and why the foam roller works. Every individual has part of their muscles called superficial fascia, which is connective tissue located just below the skin. This is the material that connects muscles, blood vessels, bones and nerves in the body. Together with the muscles this creates the myofascia system.
When people are training hard, have had injuries, or do not stretch enough, the fascia can become tight and bundled together. What this means in the real world is that everything feels tight and restricted, usually causing some discomfort or even a reduction in overall training performance. When you feel a knot in a muscle that is likely tight and bundled fascia that has developed over the course of time.
The work on a foam roller will actually release the tension and create space in the fascia, giving the area more movement. Having movement in and around the muscular tissue will improve your mobility, allow for more efficient movement during exercises which translates into better overall fitness, and will ideally create a pain free work environment.
The foam roller can be used on most major muscle areas including the quadriceps, hamstrings, IT band, upper and lower back, and the shoulder girdle. When using the foam roller, the individual will place the area they want to work on the roller and roll slowly, eventually moving through the entire muscle area, concentrating on the “tight” areas. When doing this, the individual will likely feel knots or a “pins and needles” type of a feeling. This is normal and regular foam rolling will reduce pain and discomfort.
In order to improve movement and reduce the amount of pain, foam rolling should be done every day and especially before an intense training session. Follow up foam rolling with some dynamic movements that will increase blood flow and prepare the body for the fitness training session.
This self myofascial release technique is important for anyone with any training background and will improve performance, reduce the risk of injury, reduce chronic and acute pain, improve joint mobility, and improve overall movement quality.
Here are three major muscle areas that can benefit from consistent foam rolling.
1. Illiotibial Band (IT Band)- Lie on your side with the foam roller situated on the side of your leg. Slowly roll the roller from your hip to your knee. Perform 10-15 rolls on each side.
2. Lower Back- Place the roller on your lower back, slightly to the right of your spine. Roll along the entire lower back muscle for 10-15 rolls and then switch sides. Stay between your hips and your shoulder blades for maximum benefit.
3. Upper Back (scapula)- Lie on your back with the roller placed between your shoulder blades. Place your hands on your head to create space around the scapula. Roll from the bottom to the top of your shoulder blades, using your legs to push your body through the movement.
About the Author
Callie Durbrow is a fitness professional in Boston. She trains small groups of busy individuals looking to lose fat, boost energy levels and look great. For more fitness tips please visit Ultimate Athletic Fitness
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