But before you get rolling, let us check out these four tips that will leave your muscles feeling nice and relaxed!
1. Slow And Steady
When it comes to foam rolling, slow and steady wins the race. If you roll out too fast, it’s easy to pass right over the knots. Start rolling out slowly and when you come to a spot which you feel tightness or soreness, roll over it in slow, short motions for 30-60 seconds. This will gradually release the tension. Slowing down the pace helps to target specific muscle groups.
A solution the quad roll out: Begin by supporting your body weight in a press-up position with a foam roller positioned lengthways between your quads and the floor. Roll the quads muscles from the hip down to the knee. Pause and hold on any tight or painful areas to work out the tension and repeat for all the muscle for 30-60 seconds.
2. Boosts Blood Flow to Muscles
Foam rolling works as a massage therapist without the costly expense. Like any massage, the pressure you apply to the foam roller improves your circulation by stimulating blood flow to your soft tissues. Meaning that more oxygen will be delivered to that area, which has a healing effect on the sore muscles.
A solution the hamstring roll out: Place the end of a foam roller beneath your upper right hamstring, just below the glute, and place your hands on the foam roller on either side of your leg. Roll your upper hamstring just enough so that your foot flexes down, and roll it back again, for 30-60 seconds; switch sides and repeat.
3. Improves Spinal Mobility
Your spine is one spot in particular that can significantly benefit from foam rolling, especially regarding mobility. Poor spine mobility is common, it can cause tension in your neck, shoulders, upper/lower back, and hips. This tension can lead to bad posture, aches, and pain unless addressed by stretching and massaging on the regular bases. Foam rolling is an easy way to stretch out your problem areas. Helping improve your flexibility and mobility by loosening up the tissues.
A solution the thoracic spine roll out: Lie down with your back on the floor or yoga mat. Place a foam roller underneath your upper back and cross your arms in front of you or straight out over your head, extend your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller for 30-60 seconds
4. It's Going to be Your Best Friend
Muscle tension can be caused by repetitive motion, so athletes often struggle with tight upper body, leg and hip muscles. Foam rolling helps release knots, improves your flexibility and mobility, and also drastically decreases your risk of injuries caused by tension build in your body. Rolling is particularly helpful for anyone suffering from stiff IT bands. The IT band is a piece of fascia that runs from your hip to your knee. If it's too tight, it pulls your knees out of place and can cause pain and swelling in your joints. Massaging your IT band with a foam roller is a great way to address this pain.
A solution the IT band roll out: Lie on your side with the foam roller under your hip. Prop yourself up with your elbow or hand and roll your body back and forth from hip to knee. This movement may be a bit painful at first, and you may apply less of your body weight on the roller at first. It’s essential to start nice and slow, and gradually use more pressure as it feels more comfortable.
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