Take the pain out of stretching and give yourself a massage at the same time! It’s difficult to stretch when your body is tight and your muscles are hurting. even getting into the position for the stretch is a challenge. With tight muscles, movement is inefficient and often painful. Using the 12" long, 4" diameter Foam Roller, instructors will learn three dimensional creative body rolling techniques, stretches, and range of motion mobilization exercises. Learn how to improve posture and alignment, relieve muscle pain and tightness, and increase range of motion. The foam roller assists even the most inflexible, taking stretching from a task to a pleasure.
Improves body positioning for stretches
Relaxes the muscles, aÂ myofacial release.
Auto massage effect
Decreases muscle pain
Good for warm up or sports preparation
Strengthens key core stabilizers
Simple and enjoyable
Work on a padded mat or progress to a yoga mat rather than the floor, a little padding decreases the intensity ofÂ myofacial release.
Experiment with different density of rollers, softer rollers makes the moves more tolerable, for certain muscle groups
Progress to using harder rollers, or even a tennis ball for certain body parts
Holding extremely sore spots can reduce the pain and relax the muscle
Work within your comfort zone, myofacial release can be uncomfortable, especially on areas like the IT band, the quadriceps or the glutes.
Stretch to the point of mild discomfort, maintaining good form, posture and alignment.
Wear fitted, comfortable clothing, nothing baggy, it gets tangled
Tie hair up to keep from rolling on it
Bare feet or sox
Relax and enjoy it! You’re about to give yourself a full body massage.
Roll in and out of your stretches smoothly for a deep massaging effect
Use different angels for different muscle groups think of fiber orientation and whether you go along the muscle or across it.
Length of rolling action
Long sweeping rolling, best for warm ups and general auto massage
Short concentrated, best for painful spots, "knots" for specific muscle relaxation. Can be quick or slow.
Rhomboids with elbows together
Upper Traps with elbows together
Bridge & hold
Rear shoulder R/L
Bridge & walks
Thoracic spine mobilization
Mobilize upper Thoracic
Mobilize mid thoracic
Mobilized lower thoracic
Seated glute roll R
Side to side rocking down length of hamstring
Rolling big strokes on hamstring
Glute medius R
IT band 4 small & 2 big rolls (single elbow bridge)
Vastus Lateralis 4 small & 2 big rolls
Quads in prone elbow plank Upper Middle Lower 4 small & 2 big rolls
Vastus Lateralis L 4 small & 2 big rolls
IT band 4 small & 2 big rolls
Repeat 13-25 L
Seated on mat, FR behind in horizontal orientation
Sources:The National Academy of Sports Medicine, Lower Body Muscular Anatomy. The National Academy of Sports Medicine, Upper Body Muscular Anatomy. Creager, Caroline Corning P.T., Therapeutic Exercises using Foam Rollers. Boyle, Mike, DVD â€œFoam Roll Techniques". Hillman, Susan K, Interactive Functional Anatomy DVD, Human Kinetics