You’ve probably seen other people doing it, but have you tried foam rolling? You work hard at the gym, but it’s equally as important to make sure your muscles get the recovery it needs! We’re going to explain why foam rolling is so important and some moves to try yourself!
Why Foam Rolling?
There’s so many reasons why foam rolling is awesome. It increases flexibility, relieves soreness and tightness, helps prevent injuries and so much more! When you foam roll oppose to just simply stretching, you’re giving yourself a more deep-tissue massage, which helps create longer, stronger and healthier muscle tissue!
Foam Rolling Exercises
Do each foam roll exercise for 30-60 seconds. Roll slowly back forth over the painful or stiff areas of the muscle. Use the foam roller at least 2-3 a week (or more)! Be aware – it could be painful if it’s your first time foam rolling, but that’s okay, just keep it up and it will ease up :)
1. Calves Roll
Sit in seated position with the foam roller under your calves and cross your legs so that one leg is holding more weight. Roll from your ankles to your knees and focus on any sore spots. Switch sides and repeat.
2. Thoracic Spine Roll
Keep your feet on the ground and the foam roller under the middle of your back. Roll on the stiff areas and apply more weight where muscles are more stiff.
3. Glutes Roll
Sit on one side, find the sensitive spot and put weight on it. Switch sides and repeat.
4. Quads Roll
Place the foam roller under your thighs and slowly roll up and down the thighs focusing on any stiff or sensitive areas.
5. Shinns Roll
Get on hands and knees with the foam roller under the front of your shins. Roll back and forth on the roller and apply weight to it.
6. ITB Roll (Outside of thighs)
Lie on one side with the foam roller under your outer thigh. Roll between the knee and the hip flexor. Be sure to pause on any sore spots
7. Upper back Roll
Lie on your back with your knees bent with the foam roller under you upper back. Raise your hips off the floor and roll your upper to middle back. You can pause when needed.
8. Lats Roll
Lie on one side with foam roller under your armpit. Move forward and back roll out your lats.