Foam rollers are multifunctional tools that can be used in a variety of ways to improve your physique and mobility. Foam rolling is a popular method of self-myofascial release (SMR). It can also be used as a warm-up before working out. You can also use a foam roller to help with pre-hab exercises, such as foam rolling for lower leg exercises.
You can also use a foam roller to release chronic muscle knots, or trigger points, in your muscles. Foam rolling can also be used as part of your regular workout routine. If you’re new to foam rolling, it can be a little intimidating at first. But don’t worry! Follow the tips in this article to get started.
What Is A Foam Roller
A foam roller is a simple piece of exercise equipment that you can use to help improve your mobility, relieve muscle soreness, reduce stress and tension and promote recovery. They come in many different shapes and sizes and are used for a variety of different purposes.
There are two types of foam rolling: traditional and newer self-rescue roller.
- Traditional foam rollers are shorter and denser than self-rescue rollers. Traditional rollers can be used for a number of different applications. On the other hand, self-rescue rollers are longer, softer and more flexible.
- Self-rescue rollers can be used to cushion and support a specific muscle group while foam rolling. They can be used to treat a specific condition, such as trigger point release. Traditional foam rollers can be used to treat muscles and joints, while self-rescue rollers can only be used on muscles.
How To Use A Foam Roller
When you first get a foam roller, it’s important to make sure you clean it thoroughly. Then, place a towel or blanket underneath it to protect your floor or flooring from any damage. Make sure the area is well-ventilated. You can also place a loose-fitting plastic on top of the roller to protect your floor. Lie down on the floor, preferably on a flat, hard surface.
Place one hand on the middle of your stomach and the other on your hip. Roll yourself forward (away from your feet). Using your stomach as a lever, push into the floor. Pushing your stomach into the floor helps activate your transverse abdominis muscle. This muscle is located at the bottom of your ribcage.
Foam Rolling Exercises
It is recommended using a roller before and after your workouts. The roller is a great tool for recovery and can help improve your muscle strength and flexibility. The following foam roller exercises can help you target different muscles and help you prepare for your next workout.
- Leg Oncles and Glutes
Lie face down on a foam roller with your knees bent. Allow your knees to spread slightly wider than your hips. Place one foot on top of the roller. Use your abs to push your knees toward your chest.
- Chest and Back
Lie face down on the foam roller with your knees bent and feet against your calves. Place your hands on the floor, directly under your shoulders. Keeping your elbows tucked in, roll your head and chest toward your elbows.
- Back and Shoulders
Stand facing away from the foam roller. Place your feet shoulder-width apart. Place your hands on your hips.
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