Todays SDTip is something I love to do after my workouts and on rest days: Foam rolling.
I have a love-hate relationship with my foam roller – it can hurt a lot, but the benefits outweigh the pain and it’s too good to give up! Foam rolling is known to break up scar tissue (for those darn knots I keep getting), helps prevent injuries and improves muscle flexibility. Also, when you’re low on cash to go get a massage and your boyfriend won’t help you crack you back – this is the next best thing.
Some things to remember when foam rolling:
- Rolling out slow is much more effective than fast rolls. Once you find a tender spot – stop rolling and slowly press into it for 30 – 90 seconds before rolling over the whole muscle again.
- Don’t every roll over your joints.
- Don’t every roll on your lower back
Here are four of my favorite muscles to roll out:
I incorporate leg exercises in my work-outs at least 2 to 3 times a week, so my glutes are pretty much always hurting. This move benefits:
- Sit on the foam roller and place both hands behind you.
- Place both your feet on the ground further than shoulder width apart.
- Twist your body to the left so the roller is pressing into your left glute
- If this is too easy for you, increase pressure by lifting your legs off the ground placing more weight on your glutes.
- once you reach a tender spot, stop and hold for 60-90 seconds
- Continue to roll down the muscle, and repeat as necessary.
- Repeat 8 times on each side side.
I sit most of the day so these are amazing for restoring posture and making my back feel loose again. Benefits: Posture, functional mobility, Increases oxygen intake.
- Lie down and put your foam roller underneath you – perpindicular to your body. Place your feet on the floor
- Lift up you hips, keep your stomach tight and place your hands behind your head with your elbows forward
- Roll down to your mid back and back up again. Relax and Breathe.
- Stay until you feel nice and loose – anywhere from 30 seconds to 2 minutes
- Repeat 8 times
- Continuing from the last pose – Place your hips down. Engage your core. You do this stretch on different parts of your back, so roll up or down until you choose a spot you feel you want to loosen.
- Inhale and extend back over the roller as far as you can.
- Exhale and curl back up, squeezing all the air out of your lungs.
- Repeat as you much as you feel needed.
Especially now when training for chin-ups and pull ups, I always seem to have knots in my shoulders. Benefits: Decompress your spine, shoulders, neck, and waist.
- Inhale as you reach your arms up
- Exhale and curl your chin to your chest, rounding your spine and pulling your belly inwards. Fingertips down to roller.
- Inhale as you roll the roller away from you. slowly lengthen your body.
- To make this harder raise your hips up off the ground.
- Exhale round your spine and roll back to number 2.
- Repeat 8 times.
Awhile back I injured my adductors while sprinting. The pain still comes back sometimes, and I still can’t do certain exercises. Benefits: Tightness relief, Circulation, Improves flexibility and corrects alignment.
- Lie on the stomach with your forearms in front of you.
- Lift one leg slightly to the side, keep the knee bent. Place the roller under your upper inner thigh of the bent leg and roll the inner thigh.
- Use forearms and opposite leg to roll slowly down toward the knee
- Repeat 6 – 8 times
Wearing: Nike similar | VS Pink Bra | Trigger point Grid roller
Have you tried foam rolling before? What’s your favorite muscle to roll?