Pain and aches happen when our biomechanics change and it puts too much emphasis on the wrong muscles and joints. This is even more prevalent for pregnant women. By placing pressure on these trigger points and the surrounding tissues using a foam roller, we can help release the tension. This means better blood flow and even better muscle activation, which relieves discomfort and overall pain.
By reducing overall tension in your body through foam rolling, pregnant women will gain benefits in many different areas:
-Increased and more efficient blood flow
-Better sleep quality
-Fewer aches and pains (in lower back pain)
-More energy and fewer feelings of fatigue
-Instant relief from the physical demands of being pregnant and taking care of a new baby
Should foam rolling be done pre or post exercise? Definitely foam roll before your workout, and after if you want to. Both have benefits! Foam rolling is perfect before or after pilates, yoga, cross-fit or exercise and is enhanced further by stretching afterwards. The more consistently you foam roll, the better your results will be.
How do I use The GRIND during pregnancy to maintain great mobility and flexibility?
Some simple rolling instructions for pregnancy:
The GRIND is a hybrid foam roller, perfect for pregnancy as the thumb like designed trigger points will imitate a massage therapist, a right place to start for ladies who have never rolled before. Begin with applying a little bit of body at a time, and when you become accustomed to the pressure, you can begin to use the textured outer for different muscle groups as desired.
Using your foam roller, roll muscle groups like the hip flexors, lats, glutes, calves, hamstrings, quads and the upper back. Always be sure to roll slowly, take your time to allow yourself to release any tension. Begin to relax before you begin. Foam rolling should be tender, but not unbearably painful. You will feel this! Spend a few minutes on each area.
1) Find an open space on the floor, sit on a yoga mat if this provides more comfort.
2) Position your foam roller on the muscle group you want to target, e.g. under the glutes.
3) Aim to keep your body in a stable and comfortable position and keep your spine neutral. – 4) Slowly roll until you find a tender place, keeping your body nice and relaxed
5) Keep breathing! Allow tension to release in surrounding tissues, about 30-60 seconds on each area. Spend more time if you desire.
6) Keep moving onto other muscle groups you want to target
As with any new exercise, be sure to consult your care provider first.
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