Foam Roller - Top Exercises and Benefits of Using Foam Roller for Self-Massages
Foam roller is a cylindrical log being used nowadays as an exercise equipment because of its versatility and usability thereby finding its place in the physical fitness and athletic world arena. Originally used as a device aid in physical therapy sessions, it has become an important tool recommended by fitness instructors and experts alike for self-massages, balance training, core stability, daily stretching, pain management, yoga and pilates.
Fitness buffs, athletes, or just habitual avid exercisers experience pain throughout their active lifestyle because of the tightening of the muscles. And that is where foam roller came into play. This simple tool can actually contribute a lot in preventing injuries, managing pain and self-myofascial release. These are some simple exercises you can do.
Hamstring/Quad Roll
Start by placing both thighs at the same time on the foam roller, with your hands supporting your upper body. Slowly roll from your knees all the way up to your hips and back, and repeat it several times. Make sure that you spend extra time on stiff areas. If you want to double the force, you can try lifting up one thigh off the foam roller.
Another version of relaxing the quad area is through this. Lie down with the front of your body facing the roller and prop yourself up with your elbows, placing the foam roller on your hips. Then slowly roll from your hips to the top of your knees and back. Repeat the rolling and make sure you give in your body weight to the roller to get pressure to the muscles, especially if they are tight or tensed. This will help a lot in loosening it up.
You need your mat on this one. Lie down on it with the front of your body (including the head and shoulders) facing the ground, arms stretched out above your head. Place the foam roller on your wrists and then inhale as you press down on the roller as you lift your head and chest off the ground and roll the foam on your palms. Slide your shoulders back down and exhale as you do it. Repeat up to 5 times. This will help increase your back extension.
IT Band Roll
Lie down sideways on the floor and place the roller under the side of your thigh. Now start the exercise by slowly from your knee to your hip area, spending more time on tensed muscles as you encounter them. If you can not tolerate the pressure initially, you can place your top leg and foot on the floor to lessen the force. Continue doing this and it can help loosen up your IT band.
BALANCE TRAINING: Standing on a foam roller is one of the best ways to train balance. Simply stand with feet hips width apart and balance for as long as possible. Try several times.
This is simple and easy to do. Just place the foam roller on the floor and stand on it with feet apart. Try to stand and balance on it as you can or for as long as possible. If this is hard for you, you can start with the half round foam roller and then graduate to the full round once you are used to it.
Middle Back Stretching
Cross your against your chest and lie on your back on the roller. Roll the middle of your back on the foam roller and exhale deeply as you do this. This can also serve as a stretching exercise before you do your aerobics, cardio, run or whatever work out you have in the morning.
Key Points for Specific Foam Roller Exercises
When doing any of these exercises, make sure you follow some specific key points so it will be successful and beneficial. First of all, you must spend at least 60 seconds rolling back and forth on the painful or stiff muscles or areas. Make sure that you focus directly on the knot or trigger point itself. If there is injury, it is advisable to roll on it, two to three times a day and for preventing injuries, doing it two to three times a week is recommended. Another important thing to remember is to avoid rolling over the bony areas of the body. If you are a beginner, it is recommended to consult a fitness instructor who can best guide you on how to best use the foam roller for your own benefits.
How to Buy Foam Roller
When buying foam roller, make sure you check its thickness, texture and firmness. There should be no big gaps, large holes or perforations on the inside as it can cause it to be lumpy making it ineffective. It should be firm yet flexible enough to return to its original shape when bent or compressed. Also, make sure that the foam has smooth exterior. And as a general rule of the thumb, beginners should start with soft foam rollers first and then changed to the stronger, denser and firmer ones as soon as they progress through their workout and training programs.
Questions and Answers
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