Foam rolling, also known as self-myofascial release, is a form of self-massage that can help release muscle tightness, improve blood flow, and enhance flexibility. Here are some basic foam rolling techniques you can try:
We have put together a youtube playlist of each of these exercise
https://youtube.com/playlist?list=PLyILU1bnisJf-RtQtBuAttkJFKnJDfS7J&si=sqSjN5Mk6xyAQR0e
1. Quadriceps Roll:
- Lie face down with the foam roller under your thighs.
- Prop yourself up on your forearms.
- Roll from just above the knee to the top of the thigh.
- Pause and hold on any tight or sore spots.
2. Hamstring Roll:
- Sit with your legs extended in front of you and place the foam roller under your thighs.
- Use your hands to lift your hips off the ground.
- Roll from just above the knees to the glutes.
- Pause on any tight or sore spots.
3. Calf Roll:
- Sit with your legs extended and place the foam roller under your calves.
- Lift your hips off the ground with your hands.
- Roll from your ankles to just below your knees.
- Pause on any tight or sore spots.
4. IT Band Roll:
- Lie on your side with the foam roller under your outer thigh.
- Cross your top leg over your bottom leg for support.
- Roll from just below the hip to just above the knee.
- Pause on any tight or sore spots.
5. Glute Roll:
- Sit on the foam roller with one ankle crossed over the opposite knee.
- Lean slightly towards the leg that is crossed over.
- Roll back and forth over the glutes.
- Pause on any tight or sore spots.
6. Upper Back Roll:
- Lie on your back with the foam roller under your upper back.
- Cross your arms over your chest or place your hands behind your head.
- Roll from the top of your shoulder blades to the middle of your back.
- Avoid rolling over the lower back.
7. Lat Roll:
- Lie on your side with the foam roller under your armpit.
- Extend your bottom arm overhead.
- Roll from your armpit to just below your ribs.
- Pause on any tight or sore spots.
Tips for Foam Rolling:
- Roll slowly, spending about 1-2 minutes on each muscle group.
- Breathe deeply and try to relax while rolling.
- If you find a particularly tight or sore spot, pause and hold the position for 20-30 seconds.
- Stay hydrated and stretch after foam rolling to maximise the benefits.
Basic Routine:
1. Start with Quadriceps (1-2 minutes).
2. Move to Hamstrings (1-2 minutes).
3. Follow with Calves (1-2 minutes).
4. Then IT Bands (1-2 minutes each side).
5. Glutes come next (1-2 minutes each side).
6. Upper Back (1-2 minutes).
7. Finish with Lats (1-2 minutes each side).
Repeat this routine 2-3 times per week, especially after workouts or physical activities.
Would you like more detailed information on any specific exercise or any other aspect of foam rolling?