A foam roller is a foam roller. It helps relieve tension between the muscles and the fascia that surrounds the muscle or muscle group.
A foam roller is a massage foam roller. There are the following types of videos:
- soft, with a uniform surface, designed for beginners;
- hard, with a relief surface – for those experiencing intense loads;
- vibrating, which uses a charger.
Benefits of using a foam roller
When used correctly, foam rollers help relieve tension between the muscles and the fascia that surrounds the muscle or muscle group. This sensation is usually caused by repetitive movements such as running, weight training, etc. Rollers can improve flexibility and range of motion, as well as reduce injury risk and discomfort.
Risks and contraindications to classes
- A little pain when using the foam roller is acceptable. If any area hurts a lot, massage gently. Too sudden movements and strong pressure can cause a negative effect and injure the muscle. The pressure should be increased only as the muscles relax.
- It is not recommended to expose the most vulnerable parts of the body to the most vulnerable parts of the body – the chest, neck and lower back. Also avoid massaging smaller joints such as the knees, elbows, and ankles, which can cause them to become overstretched or damaged.
- It is best to avoid foam roller massage if you have a serious injury, such as a torn muscle, unless specifically advised by your surgeon or physician.
While a foam roller can help relieve stress during pregnancy, get approval from your doctor or midwife first.
Foam roller workout
- Massage of the anterior tibial muscle. This is a muscle in the outer part of the lower leg that pulls the toes up. Therefore, it is used when walking or running when the foot or ankle is bent. This muscle also strengthens the ankle. Start at the top (near the knee) and move the roller down, then up again. Some do it on their knees, but as with any stretch, you may need to adjust to work the muscle (and not fall over in the process).
- Work with the soleus and calf muscles. Essentially, the soleus muscle is the large muscle in the middle of the calf, while the gastrocnemius is the lateral muscle, that is, the one that runs slightly up the side of the calf. In the first case, when massaging with a foam roller, it is required to keep the leg almost straight, and in the second, slightly turning the calf to the side.
- Piriformis massage. This exercise will help release your tight hips after a long day at work. Sit with your right buttock resting on a foam roller and your left knee bent. Cross your right leg over your left and slowly begin to move your right buttock back and forth on the roller. Bend your left knee even more to increase the stretch and continue for 30 seconds, repeating on both sides 3 times.
- Exercise “Wings”. Tight lats, also known as “wings”, can negatively affect your posture and cause a host of other problems. Although it can be uncomfortable at first, the foam roller is great for helping them recover. Lie on your back at a 45 degree angle. Keep your right leg straight and bend your left leg into a comfortable position. Slowly begin to rotate your hand, making rolling movements. Repeat 3 times for half a minute on both sides.