Foam Roll Your Way to Mobility and Flexibility

One of the latest buzz terms in the fitness world is foam rolling, but if you’re wondering what exactly it is and what it’s good for, you are not alone. Foam rolling, also called self myofascial release, is a kind of self massage that is used to get rid of adhesions and “knots” in muscles and connective tissue. It can be used pre-workout, pre-stretching, or even as a morning routine. The benefits of foam rolling range from muscle tension relief, correcting muscle imbalances, increased range of motion, and injury prevention. Rolling on a ball or foam roller helps bring fluid balance back into the muscles, and, over time, can increase mobility and flexibility.

Many gyms have foam rollers. They look like cylindrical tubes and come in a variety of colors and sizes. If your gym doesn't have any or you’d like to foam roll in comfort of your own home, you can pick one up for about $10-$40. In as little as 10-15 minutes a day you can reap the benefits of this self massage technique. 

Here are a few common foam rolling exercises you can start with:

Hip Flexors

• Start facedown on the floor with both thighs on the roller, and forearms propping up the torso.

• Roll up two inches, then down one, spending a little extra time on any knots or trigger points.

• Continue until you hit the entire front side of the thigh, about 60 seconds per side.

Hamstrings

• Start in a seated position with both thighs on the roller, hands propping you up by your sides.

• Next, roll out the hamstrings from the knees to the hamstring, increasing the pressure (if needed) by lifting one thigh off the roller.

• Continue for 60 seconds on each hamstring (don’t forget the inside and outside).

Glutes

• Sit with the right ankle crossed over the left thigh, and plant the left foot firmly on the floor with hands propping you up by your sides.

• Next, roll the body forward and back, hitting all parts of the glutes.

• Roll out each side for 60 seconds, applying a bit more pressure on any trigger points.

Chest

• Start lying facedown with the foam roller under the left side of your chest (the roller should be perpendicular to your body). 

• Roll across the left pectoral muscle and back to the starting position, spending more time on any sore spots you find.

• After 60 seconds, switch sides and repeat.
  
  

A few tips to keep in mind:

#1 Go indirect before direct. If an area is particularly sensitive, ease away from that area by a few inches and gradually increase the motion.

#2 Don't go too fast. Go slower so that the superficial layers and muscles have time to adapt and manage the compression.

#3 Don't spend too much time on one spot. When working on a tender spot, move on after 20 seconds.

#4 Don't use the foam roller on your lower back. You can use the foam roller on your upper back because the shoulder blades and muscles protect the spine, but you should stop once you reach the end of the ribcage.

Sources

http://dailyburn.com/life/fitness/relieve-pain-post-workout/

http://dailyburn.com/life/fitness/common-foam-rolling-mistakes/

http://greatist.com/fitness/how-foam-roll-pro