The Yoga Life NYC
  • Home
  • About
  • Book a Class
  • Gallery
  • Blog
  • Contact
  • Retreats

The Foam Roller

12/22/2013

4 Comments

 
Picture
If you haven’t already, do yourself a big favor and get yourself a foam roller! It costs around $25 (I bought mine on amazon), and it is well worth it, as regular use will give you results quick. Plus, it just feels good. 
​
It works by breaking down scar and soft tissue adhesions, which enhances your range of motion and promotes circulation in the area. It’s a little painful at first if you’re not used to it, but over time it will start to feel really good, like a deep tissue massage. I've included a list of benefits, tips on how to use, and photos below to help you get started. 
​
Additional benefits:
  • A more efficient exchange of nutrients and waste particles
  • Quickens recovery time by reduces soreness & stiffness caused by intense workouts or past injuries 
  • Great for maintaining proper posture
  • Reduces risk of joint pain and physical imbalances 
  • Rolling on these short muscles and ligaments improves their strength, length, and flexibility, which prevents injury.
  • Helps you relax (like a massage, without the cost)
  • Drains the lymphatic system

Tips on how to use:
  • Ideally, use all over the body and focus on areas that are especially tight, which tend to be in the underarm, hip/butt, and IT band areas.
  • Always stretch the area after rolling on it
  • Take your time – go slow. Hold the pressure on the tight and tender spots for at least a few deep breaths (Ideally 30-60 seconds) and continue rolling.
  • Avoid rolling over bony areas
  • Drink plenty of water after each session

Picture
Calf Muscles: Position the roller on the floor horizontally below the calves. Use your arms/hands to lift yourself and slowly roll upwards towards the knees. Control the pressure by using one or both legs at a time. For ultimate pressure place one leg on top of the other as shown here.


Picture
Hamstrings: Start by sitting on the roller. Use your hands on the floor in front of you and your abs to roll downwards towards the knees, and back up. For ultimate pressure, roll on one leg at a time with one leg over the other.


Picture
Glutes: Sit on your right butt cheek and cross the right ankle over your left knee. Left leg is bent with sole of the foot on the ground. Use your hands are on the floor behind you to roll around the glutes. Repeat on the other side.


Picture
IT Band (Outer thighs): Perfect for runners or cyclists! This one alleviates knee pain caused by tight muscles. To start, lie on your side, with the roller just below the hip. The top leg can be on top of the bottom leg (most pressure) or on the floor (less pressure). Use your hands to control rolling down from the hip towards the outer knee. Don’t forget to stop, breath, and focus on tender areas – you will find many of them in this area!!


Picture
Underarm/Latissimus Dorsi area: This area connects the back, shoulder, and upper arm muscles, and has many trigger points. Start by laying sideways with the roller under the armpit at the base of the shoulder blade. Roll up your side body towards the armpit and upper arm, and roll back down a few times. Stop and focus on the tender areas until you feel a release. Repeat on the other side.


Picture
Quadriceps: Lay on the roller facing down, hands or forearms on the floor, with the roller positioned at the tops of the thighs. Slowly roll down from the hips to the tops of the knees. To decrease pressure, roll one quad at a time, using your other leg for support.


Picture
Upper Back (Trapezius Dorsi & Rhomboid Muscles): Lay with the roller positioned beneath the shoulder blades. Clasp your hands behind your head for support. Knees are bent with tops of the feet on the floor. Use your feet to control rolling up and down the back towards the head.





Thanks so much for reading!! Hope this helps you feel well and good :).




4 Comments
Gavin Roberts
12/23/2013 05:14:14 am

Awesome blog

Reply
Natalia
12/25/2013 08:25:27 am

Gavin,

Thank you so much for your feedback! I will keep the blogs coming!!

-Natalia

Reply
David M
1/17/2014 07:50:51 am

I've tried the roller in a Phy.Ther. session after surgery and it is fantastic...Thanks

Reply
Natalia
1/28/2014 10:56:05 pm

Hi David - Another amazing tool that's less bulky and maybe even more efficient is the foam rolling BALL, which you can use on the wall standing up... you can get it at performbetter.com - it is a blue foam rolling ball and it is AWESOME!!! Good luck.
-Natalia

Reply



Leave a Reply.

    Author

    Natalia Maldonado is a NYC based Vinyasa and Hot Power Yoga Instructor with an Ashtanga Yoga influence.

    RSS Feed

    Picture

Sign-up for our Newsletter!

The greatest gift you can give to somebody is your own personal development. I used to say, 'If you will take care of me, I will take care of you.' Now I say, 'I will take care of me for you, if you will take care of you for me.'  -Jim Rohn

More

  • Book a class 
  • Contact 

About Yoga

yo·ga \ˈyō-gə\ (noun)

Origin: Sanskrit, literally, yoking, from yunakti he yokes; akin to Latin jungere, meaning, to join.

First use: 1820

The practice of yoga is interpreted as being the “yolk” or “union” between the body and mind through a system of exercises (8 limbs of yoga), with a goal to attain a state of permanent inner peace, regardless of outside chaos

Read More »
The Yoga Life NYC
  

The Yoga Life NYC © 2013   |   Website by Zigboom Designs