Foam Roller Exercises
"Foam roller exercises: Want to give your self a message and release those knots in your muscles?"
The foam roller is great way to do this. Not only does it release those knots but it actually helps to increase your flexibility.
Foam roller exercises can be used at all levels of training. All you need is a 6 X 36 inch round foam roller.
This type of flexibility exercise can be performed every single day and can produce some amazing results. It's a technique used to to apply gentle force to knots in the muscles, which releases muscle tightness and improves flexibility. Try them for yourself to see how amazing you'll feel.
List of Foam Roller Exercises
Important note: Draw in your belly button while performing the following exercises to take pressure off of your lower back. Also don't just roll around on the foam roll, but make sure you hold it on the sensitive spot for a minimum of 20 seconds.
Calves
Place the foam roll under your mid-calf. To apply extra pressure you can place your right leg over your left or other way around. Roll around the area slowly to find a sensitive spot and hold that spot for 20 - 45 seconds or until sensitivity in that area is reduced.
Adductor
Lie face down with your leg flexed and abducted place foam roller under the groin area of the upper thigh. Roll around area slowly until you find a sensitive spot and hold for 20 - 45 seconds until sensitivity is reduced.
Hip/Piriformis
Sit on top of the foam roller with the back of the hip resting on the foam
roller. Cross your foot on top of opposite knee. Roll around the area and
lean into the crossed leg until you find a sensitive spot and hold for 20
- 45 seconds until sensitivity is reduced.
NOTE: This is one of the tight muscles that can lead to low back pain.
TFL/IT Band
Lie on your side with foam roll in front of the hip and cross the other leg over with your foot touching the ground or place one leg on top of the other. Make sure your head is inline with shoulders. Move slowly from the hip to the knee until you find a sensitive spot. Hold it on the spot for 20 - 45 seconds until sensitivity is reduced.
Lats
Lie on your side with foam roll under the arm and stretch the arm out and thumb facing up. Move back and forth slowly until you find a sensitive spot and hold for 20 - 45 seconds until sensitivity is reduced.
Hamstring
Place the foam roll under the hamstrings. For extra pressure you can place one leg on top of the leg resting on the foam roller. Roll around slowly until you find that sensitive spot and hold for 20 - 45 seconds until the sensitivity is reduced.
Return from Foam Roller Exercises to Strength Training Exercises
