SDTip: Foam Rolling

Todays SDTip is something I love to do after my workouts and on rest days: Foam rolling.

SDTip-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:

  1. 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.
  2. Don’t every roll over your joints.
  3. Don’t every roll on your lower back

Here are four of my favorite muscles to roll out:

1. Glutes

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:

  1. Sit on the foam roller and place both hands behind you.
  2. Place both your feet on the ground further than shoulder width apart.
  3. Twist your body to the left so the roller is pressing into your left glute
  4. If this is too easy for you, increase pressure by lifting your legs off the ground placing more weight on your glutes.
  5. once you reach a tender spot, stop and hold for 60-90 seconds
  6. Continue to roll down the muscle, and repeat as necessary.
  7. Repeat 8 times on each side side.

2. Back

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.

a)

  1. Lie down and put your foam roller underneath you – perpindicular to your body. Place your feet on the floor
  2. Lift up you hips, keep your stomach tight and place your hands behind your head with your elbows forward
  3. Roll down to your mid back and back up again. Relax and Breathe.
  4. Stay until you feel nice and loose – anywhere from 30 seconds to 2 minutes
  5. Repeat 8 times

b)

  1. 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.
  2. Inhale and extend back over the roller as far as you can.
  3. Exhale and curl back up, squeezing all the air out of your lungs.
  4. Repeat as you much as you feel needed.

3. Spine

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.

  1. Inhale as you reach your arms up
  2. Exhale and curl your chin to your chest, rounding your spine and pulling your belly inwards. Fingertips down to roller.
  3. Inhale as you roll the roller away from you. slowly lengthen your body.
  4. To make this harder raise your hips up off the ground.
  5. Exhale round your spine and roll back to number 2.
  6. Repeat 8 times.

4. Adductors

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. 

  1. Lie on the stomach with your forearms in front of you.
  2. 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.
  3. Use forearms and opposite leg to roll slowly down toward the knee
  4. 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?

Love S,

x

2 Comments

  1. 1

    Foam rolling!! Where the gains are made… Haha Too many people don’t do it! You’re right the benefits outweigh the pain.

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