A foam roller is a round cylinder made out of well, foam. There are different types and they come in varying densities.
Using
Why Use a Foam Roller for Exercise?
Using foam roller for exercise provides ‘myofascial release’. ‘Myo‘ is a prefix meaning muscle and ‘fascia’ is soft fibrous tissue that surrounds muscles, blood vessels and nerves. By breaking up scar tissue and adhesion, not only will muscles react better, but blood flow can be restored or increased. By increasing oxygen getting into muscles, strength can be increased.
In studies, participants who used a foam roller not only showed an increase in strength after using a foam roller for exercise, but also an increase in joint range of motion. An increase of 7 to 10 degrees was average, but some participants experienced as high as a 20-degree increase. In the physical therapy world, that’s huge!
Here are two commonly used techniques to try with a foam roller:
Break Up Adhesions
If you’re new to foam rolling, try this technique. Start out by lying on your side, with your foam roller positioned between the floor and your downward-facing thigh. With your foam roller perpendicular to your thigh, prop yourself up on your opposite free foot and same side elbow. By adjusting the amount of weight on your foam roller using your foot, roll back and forth on the roller from your hip to just above your knee. When you hit a painful spot, continue focusing on that spot by rolling back and forth over it. The pain indicates either
Increase Range of Motion
Lie on your side with your weight supported by your elbow and foot. With your lower leg supported by the foam roller, roll it back and forth from just above the knee to the almost the ankle. Just as in the above technique stop and concentrate on areas where you are experiencing discomfort or pain. Not only will this help increase knee range of motion, but it will also help your knee track better and stay more in line with your toes when doing squats and lunges.
Motion and Strength
Not only does foam rolling feel good, but it will improve your fitness performance by increasing joint range of motion and strength.
There are many different techniques that target certain areas of the body. Googling “Foam Rolling” will bring up several websites that demonstrate the different techniques. Some are even coated with a type of plastic for a harder surface and to increase durability. If your gym has some, try out varying densities to see what you like best before buying your own.
10 Muscle Toning Mistakes Women Make
Strength training is an important part of any regular workout routine. It’s an umbrella term for the types of exercises we do which incorporate weights and resistance. This enables the body to build its strength and get toned but not bulky.
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