FOAM ROLLING TUTORIAL

Foam rollers are an amazing tool used by beginner exercisers and elite athletes alike. You may have seen these at the gym or used them yourself.

With exposure to repeated movement patterns over time or with injury, our muscles may develop adhesions that lead to muscular imbalances. These imbalances may impact our ability to perform; in their worst form, such imbalances may make it impossible to move without pain or increase our risk of injury.  These imbalances don't just occur in crazy intense exercisers – they can happen in all of us, especially if we spend a lot of time in a static position (think: sitting at your desk at work all day).

I like to think of foam rolling as hitting a "reset" button. It's a form of stretching that applies force to muscle fibers to move them into straighter alignment (think: getting rid of "knots"). You can foam roll anytime, and it's a great way to start & end a workout. 

Directions:

Roll the foam roller along the lines of the muscle fibers. You can slowly roll back and forth along the muscles, or you can hold the roller on a point of tension. Perform the following for 30-60 seconds at a time.

Glutes

  1. Sit on the foam roller with your hands beneath your shoulders.
  2. Shift your weight to your right glute.
  3. Cross your legs with left on top of right.
  4. Slowly roll back and forth on your glutes.
  5. Repeat on the left side.

Hamstrings

  1. Sit with the foam roller beneath the back of your thighs. Make sure the foam roller is perpendicular to your thighs.
  2. Cross your left leg over your right and shift your weight to the right.
  3. Roll up and down the foam roller, from just above the back of your knee to just below your glutes.
  4. Repeat on the left side. 

Calves

  1. Sit on the floor and place the foam roller beneath your calves, perpendicular to your legs.
  2. Cross your left leg over your right and shift your weight to the right.
  3. Lift your hips.
  4. Roll up and down the foam roller, from just above the back of your ankle to just below the back of your knee.
  5. Repeat on the left side.

TFL/IT Band

  1. Lay on your right side with the foam roller under the outside of your right thigh. Be sure the foam roller is perpendicular to your thigh.
  2. Cross your left leg over your right & place your left foot on the floor.
  3. Press your left foot and right arm into the floor and roll on the foam roller, from just above the outside of your knee to the bottom of your hip.
  4. Repeat on the left side.

Quads

  1. Lay facedown with the front of your thighs on the foam roller, perpendicular to it.
  2. Roll up and down the foam roller, from just above your knee to the top of your thighs. 

Lats

  1. Lie down on your right side with the foam roller beneath your armpit, perpendicular to your body.
  2. Press your left hand and foot into the ground to lift the weight of your body over the foam roller (as is tolerable).
  3. Slowly roll up and down from your armpit area to mid-ribcage. Stay around mid-ribcage to avoid your floating ribs.
  4. Repeat on the left side.

Chest

  1. Lie facedown with the foam roller beneath the right side your chest, diagonal to your body.
  2. Slowly roll along the small space between your right shoulder and breast. If done correctly, you shouldn’t be moving very far along the foam roller.
  3. Repeat on the left side.

Midback

  1. Lie down with your midback on the foam roller. Make sure the foam roller is perpendicular to your body.
  2. Place your hands behind your head.
  3. Roll up and down the foam roller, from your midback up to the back of your shoulders.

 

Foam rolling is SO effective. Give it a try and let me know how you like it by posting to Instagram using the hashtag #HMBgirl! Enjoy!