How To Use A Foam Roller

I know I am not the only person who awkwardly walked into the gym as you watched someone lying on the floor rolling around on top of a piece of foam shaped like a cylinder. I am just happy to know that I figured out what the purpose of it is, because it has helped my body tremendously.

I’ve been on a workout frenzy the last few months because I woke up one day and realized that if I wanted to keep my nice body I was going to have to work for it. I mean, I’m only getting older and my desire to eat is only getting worse! Now that I am well-versed on the topic of foam rollers, I  figured I’d share some of my findings and thoughts.

They may seem odd, but these inexpensive tools are like your own personal masseuse at your fingertips. After a few days of strenuous working out, your body is in need of some rubbing. Let’s not even talk about leg day and how I can barely sit, stand, or move the next day!

Foam rollers really do the trick. They help reduce post workout muscle soreness as well as prevent injuries. Rolling on the foam increases the blood flow where your muscles need it most. Muscles that are in recovery mode really need oxygen, and foam roller and stretching of any kind really assist with this. Rehabilitation of the muscles is important so that you can remain consistent with your workouts if you want to see results.

Here are a few killer exercises:

For Upper Legs

Lie facedown on the floor and place the roller under your hips(A). Lean on your right leg (B) and roll up and down from your hip to your knee. Switch legs.

For Back Muscles

(1) Sit on the floor with the foam roller on your lower back, resting your hands behind you for balance. (2) Tighten your abs and slowly bend your knees to move the roller up your back, just below your shoulder blades.

For Shoulders & Love Handles

(1) Lie on your back with the roller behind your shoulders. Lace your fingers loosely behind your head and lean your upper back into the roller.  (2)Brace your abs and glutes for stability, and slowly press into the roller on your left side, raising your right shoulder. Roll from your underarms to the bottom of your rib cage. Return to the center and switch sides.

Benefits

• Improved circulation
• Increased blood flow
• Releases muscle tightness
• Breaks down knots in your muscles
• Reduces pain

Things To Remember

Drink water. Staying hydrated keeps your tissues pliable. This is a necessary part of the foam rolling process.

Warm up/Cool down. Foam rollers are good for getting the blood circulating through your body as well as stretching out tightened muscle. Utilize rollers for both warming up and cooling down, as there are benefits to both.

Take it slow. Take your time, as quick movements on the rollers don’t have the same benefits as slow and concentrated ones. This is the time to relax and really dig in deep!

Variety is key. Switch it up a bit. Don’t do the same range of rolling and motion. For your best results try doing multi-directional movements.

Do it daily. Muscle maintenance is important when trying to stay fit and build. Daily foam rolling will not only keep your body from being sore, it helps prevent injury and preps your body for its rest periods.

So, the next time you see someone on a foam roller, go ask them if you can try it next. Your body will thank you. If you are looking to purchase your own do some research on the different types. There are many styles out there that cater to different needs. Smooth rollers give you a good stretch, whereas textured rollers are built to give you a good deep tissue massage. Both are amazing, just know that there is a difference.

Most importantly take your workouts one day at a time and enjoy your progress!