The 411 on Foam Rolling

Set1.jpg

They see me rollin... they hatin'........... Ok-ok, I'll stop now.

Until about 6 years ago, I had no idea what a foam roller was. I was first introduced to it by my running coach, who was getting me ready for the Miami Marathon. She swore by this thing and urged me to buy one.

So I did, and I hated it. I am not going to sugar coat it for you guys; I absolutely hated it. It was a pain to do, I would always forget to use it and it hurt. We’ve all been there- when we dislike something or aren't very good at it, we tend to just forget about it and never do it.

As I got more involved in the fitness industry and started studying to become a personal trainer, I began to realize how much damage I was doing my body by not foam rolling. (I thought it was just another way for my coach to torture me!) I am now #teamfoamroller and  want you all to join me. So here is all you need to know about the benefits of foam rolling....

Why You Should Roll

Foam rolling is extremely important for your body. It helps improve range of motion (by increasing blood flow to the muscles) so that you can perform your exercises to the fullest extent and  make them really effective. This will help you reach your goals faster, whether it’s to build lean muscle or burn fat.

The foam roller helps release any knots in your muscles and connective tissue. It is also known as "a poor man's massage" since you are doing a self-myofascial release. Your body is covered in fascia which is what holds our bodies together. (Fascia is internal connective tissue that wraps around organs, providing support and holding parts together. It has the appearance of a very thin spider web, connecting layers of muscle and surrounding all internal body tissues.)  It can sometimes get sore, knotty, and well, just becomes become a mess. Foam rolling works out those knots and puts your fascia back how it should be. Plus, it’s easy.

If you’re not sold on it yet, let me tell you some other more reasons you should get rolling.

 

Foam Rolling...

- Minimizes cellulite

- Reduces Stress

- Prevents injury

- Improves Flexibility

So are you with me?? Have you joined #teamfoamrolling yet?

 

Below are just some of the ways you can use the roller. 

 

Outer Thigh & It Band

set1-2.jpg

Lie sideways on the roller, so it sits just lower than your hip. Rest on your forearm or palm, and straighten your bottom leg. Cross your top leg over it, and place your foot on the floor. Keep your body in a straight line as you roll toward your knee. Be careful not to round your body at the hips. 

 

Hamstrings

set2-1.jpg

Sit on the foam roller with your legs straight out in front of you. Place your hands behind you on the ground for support. Adjust your position, so the foam roller sits right where the backs of your legs connect to your buttocks. Slowly roll toward your knees, pausing on any tender spot.
To intensify end one leg and roll. Repeat on otehr side. 

 

Shoulders

set3-1.jpg

Lie with your knees bent. Position roller right under shoulders. Cross arms in front of you and roll back and forth. 

 

Triceps

set5-1.jpg

Lie on your side, sticking your legs. Balance yourself with your opposite arm.  Place roller under your arm (tricep) and roll back and forth from your elbow to armpit. Repeat on otehr side. 

 

Stretch

set4-1.jpg

Lie on your back. Bend knees. Place foam roller beneath shoulders, extending arms overhead. Hold for 30 seconds. For a more intense stretch hold a barbell in your hands.