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:
Tips on how to use:
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
 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. |  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. |
 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. |  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!! |
 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.  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. |  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 :). |
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