Tuesday, November 17, 2015

How To Use A Foam Roller


Foam rollers are absolute gamechangers. They're fitness accessories that hurt so good. They help you exercise better, ease aches and boost your energy. With the right foam roller you can target a variety of pains. I use them primarily for my back and IT band.


Watch this video for three simple exercises I do almost every day. I own this foam roller and perform these exercises at night before I go to bed or at the gym.

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What Exactly Does A Foam Roller Do? 
A foam roller is an effective way to loosen overworked muscles, such as the IT Band, shoulder or hamstring muscles that may be difficult to access with conventional stretches. It accomplishes this through myofascial release which is aimed a relaxing contracted muscles, improving blood flow and lymphatic circulation and stimulating the stretch reflex in muscles.

How To Use A Foam Roller
Using a foam roller is easy. While it can be painful during the process, the feeling you have once your done is amazing. To start, simple roll your target area over the roller 5-10 times. You can always increase your reps. Fair warning: bruising is possible. I get bruises occasionally on my thighs after spending time on my IT band.

How To Use a Foam Roller, Foam roller back exercises
Roll a foam roller up and down your back for immediate relief. Using a roller on your upper back and shoulder area are particularly effective. Use caution with your lower back.

Foam Roller Exercises, How To Use a Foam Roller, Foam Roller For IT Band
Roll a foam roller along your IT band which runs along the outside of your thigh. It hurts but feels great once you're done.
Did You Know? 
rolling for two minutes is enough to increase your range of motion. 
This can, in turn, help you exercise more effectively and lower your chance of injury. Tweet this.

How To Use a Foam Roller, Foam Roller Exercises
How To Use a Foam Roller, Foam Roller Exercises, Foam Roller Exercises for legs
Click HERE to buy this foam roller cheat sheet.
You can roll your whole body but be careful with your lumbar spine. It isn't covered enough by muscles to protect the area. You could potentially cause damage your discs in your lower back and organs. As always, consult with a certified professional before beginning any exercise program.

What About You? 
Do you have a favorite exercise you like to do with a foam roller? Please let me know in the comments section. Have something you want to see me cover? Email me.

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