Foam Rolling Exercises to Relieve Muscle Pain

Foam Rolling Exercises:

Foam rollers is known as Self-myofascial that are used in rehabilitation, Pilates, Yoga, Fitness and therapy. This isspecifically designed for the balance practicing, well-developed flexibility and also dynamic strength. This uses a slightly harder at inner center which give’s added the durability so that the roll will not crush or distort under the extensive usage, while the soft exterior maintains the optimum exercise effectiveness and also comfort to the user. It is the perfect for stretching, this Foam Roller can helps to improve the flexibility and is also a great for promoting the stabilization, core strength and balance training.

It is a fancy term for self-massage that to release the muscle tightness or trigger points. This method can be achieved with that, lacrosse ball, Theracane or by your own hands. By applying the pressure to the specific points on your body you can able to help in the recovery of muscles and support in returning them to the normal function where your muscles are elastic, healthy, and ready to perform at a moment’s notice.

This can be used to Attain the Numerous Health Benefits that Includes:

1. It improves the spinal mobility
2. It improves carriage, basic stability and flexibility
3. It reduces the spinal pain
4. It reduced muscle tightness especially the ITB, erector spine and calf’s

Each area should be slowly moved for one to two minutes on each side where it is applicable. The speed which you can perform each roll is an important that needs to be done very slowly. Use this roll in each area frequently as you can, preferably on a daily basis also. Here some of Foam Rolling Exercises that can used how to do exercises with this roller regularly.

Gastric Roll:

Place a roller just above an ankle on a calf muscle.Cross the right leg over the left to add the descending pressure, slowly roll along with the calf towards the knee until you locate a tender area.
Hold the pressure over warm area until the discomfort level is reduced by 75% and continue this along calf locating the tender areas and repeat this method on opposite leg.

IT Band:

Site on a roller one side just above the knee on outside of upper leg.Then move the foot of top leg behind the leg which is being the foam, placing a foot firmly on floor that is toprovide the stability.Try to maintain the control of core muscles by keeping the correct alignment between the shoulders andhip. Hold the pressure over tender area until the discomfort level which is reduced by 75%.Continue this method on opposite leg.

Quadriceps:

Lie your face down position on the foam just above the knees and then resting on elbows slowly walk forward on your arms along your thighs.Try to maintain the control of core muscles by keeping a neutral spine.Slowly roll between knee and hip locating the tender areas. Hold the pressure over tender area until discomfort level is reduced by 75%and continue as needed.

Piriformis:

Sit on the roller with your weight only on your right or left buttock, the left or right leg bent slightly, arms planted behind you.
Shift your weight forward until you feel the roller get near to your hipbone and then shift your weight back until you feel that you get to the crease where your leg and buttock meet.Hold the pressure over tender area until discomfort level is reduced by 75%and continue as needed.

Erector Spinae:

Lie on your back positioning on that at the base of your spine and then bend your legs, slide the base of your spine towards your heels which is placed firmly onthe floor, roll the foam along with your Erector Spinae. Slowly roll between the base of your spine and your shoulder blades, hold the pressure over tender area until discomfort level is reduced by 75% and continue as needed