Roll like a Pro: Foam Roller Revolution Exercises

Using the foam roller a few minutes every day can be beneficial, especially those who workout intensely. Self-myofascial release (SMR) using the foam roller is one of the most effective, inexpensive and convenient methods for reducing adhesions and scar tissue, and preventing injuries. Although it can be less than comfortable at times, the benefits definitely outweigh the discomfort that can be experienced when using the foam roller.

Round foam rollers come in various lengths and density which can be used to release trigger points and break up tight, tangled fascia. My favorite size roller is the 6” round x 36” length. Foam rolling is a very therapeutic technique that I encourage you to perform daily to break up connective tissue tension. Consistency is the key.

Muscle and fascia make up the myofascia system. Myo = muscle and Fascia = a strong, fibrous connective tissue encasing all of your muscles, joints and organs. Think of a piece of sausage, the meat is the muscle and the casing of the sausage is the fascia. Oftentimes, it is the fascia that has these tangled, trigger points that need to be released for optimal functioning. When fascia tightens, it creates pressure on tissue, inhibits motion and flexibility, causing it to become a source of tension in the body. Injury, inactivity, short/tight muscles and lack of stretching cause the muscle and fascia to become stuck together. Due to repetitive movement, trauma/injury, poor posture or neuromuscular weakness, fascia becomes constricted.

The RumbleRoller contains specially designed bumps that are firm, but flexible, much like the thumbs of a massage therapist.

As you roll over the RumbleRoller, the bumps knead the contours of your body, gently stretching soft tissue (muscle and fascia) in multiple directions. Doing so helps release and break up trigger points, restores flexibility, and relieves muscular pain.

During SMR, pressure is applied to a muscle using a foam roller causing activation of the Golgi Tendon Organ (GTO), which in turn signals muscle spindles to release and relax the muscle being worked on. The GTO is extremely sensitive to changes of tension in the muscle. SMR breaks down scar tissue and releases muscle fascia as you work your way from one end of the muscle to the other.

SMR using the foam roller also breaks down scar tissue and releases muscle fascia as you work your way from one end of the muscle to the other.
Foam roller exercises are a super effective prehab, rehab and recovery tool. A 10-15 minute foam roller progression at the beginning and especially at the end of your workout serves as a great cool down after an intense workout.
Foam rolling can release muscle and joint pain.
Using the foam roller is an extremely effective rehab technique for ITB syndrome and sciatica. Excellent tool for sprinters and runners.
Daily, consistent use on the foam roller helps to increase flexibility.

SMR Guidelines using the Foam Roller:

Find a tender, juicy spot (trigger point) on an area that is tight or has reduced range of motion.
Stop on tender spots for 20-30 seconds and breathe deeply. Continue to breathe deeply as the discomfort subsides by 50-75%. This could take some time and be uncomfortable.
When the area is no longer sensitive, begin to roll to other tender spots on the muscle you’re focusing on and repeat.

The foam roller technique can be used before and after workouts. I recommend using the foam roller every day. The more often you roll, the better. If time is a factor, even 2 or 3 weekly sessions will lead to great improvements.

In addition to the foam roller exercises shown below, other areas to target are the adductor muscles (inner thigh), calves and hamstrings. And, don’t forget the bottom of your feet – instead of the foam roller, use a tennis ball or golf ball. Purchase a Foam Roller.

The photos and material in this article and on this blog may not be reproduced or copied without written permission. Reproduction of the articles on this blog may be shared and are permissible only when instructions found at the bottom of this blog are followed. Thank you.

Related Articles

To target the piriformis, bring the ankle of the working leg above the knee of the supporting leg. Position your body so the side of your glute (the meaty area), above the hip bone, is on the foam roller. Adjust the pressure as you shift your weight forward and back on the roller to locate the trigger point within the external hip rotators. Helps with relieving low back pain (LBP).

Quads

Start with the foam roller at the middle of your thigh. Work the top half of the quad first, starting at the mid-thigh working toward the top. Then, work all the way down the front of the thigh to your knee. Position yourself so the front of your thigh is resting on top of the foam roller. Be sure to work both the vastus medialis (inner area of front thigh) and vastus lateralis (outer area of front thigh) by adjusting the angle of your thigh on the roller.

IT Band Position yourself to the side so your outer thigh is resting on top of the roller. Place the foot of the opposite leg on the ground in front of you. Make sure you do not turn too far on to the front or back of the thigh. Start in the middle of the ITB and work toward the top of the muscle. Continue to work all the way down the outer thigh ending above your knee.

Glute Medius

Place the side of your hip socket onto the foam roller. Make sure you don’t lean too far forward or back. Lift the foot of the working leg of the ground to increase pressure.

Rhomboids & Upper Traps Lie with your shoulder blades on the foam roller and your feet on the ground. Your butt is off the floor and your hands cradle the weight of your head, supporting your neck. Draw the elbows toward one another to focus more on the rhomboids.

Lats

Lie on your side and place your armpit on the foam roller. The arm is straight, thumb up. Rotate the arm externally until you feel a stretch in the lat and then return it to the starting position.

Thoracic Extension

End all of your SMR sessions with thoracic extension. Hands are behind your head to support your neck. Butt is on the ground.

Spinal Mobilization
Lie vertically on the foam roller with your head and your entire spine down to the sacrum supported on the foam roller. This helps restore the natural curves of your spine and elongates the anterior longitudinal ligament of the spine. Stay here, relax and breathe deeply for 1-5 minutes.

Purchase a foam roller. Note: When you visit the store to purchase a foam roller,the white form roller is the average roller. The blue foam roller is denser, harder and will last forever. The RumbleRoller is your top of the line roller.

Related Articles

Photography by Cheryl Bentzen

Technorati Tags: foam roller,self myofascial release,fascia,rumble roller,paulaowens.com,foam roller exercises