There’s a secret weapon many trainers and physical therapists use to not only help their clients with pre-workout stretching, but is also an additional weapon for gaining muscle strength! Have you thought about adding a foam roller to your workout?
As we age, we loose elasticity in our connective tissues and joints – so using a foam roller in your pre-workout stretching is a great way to loosen up your muscles to prevent injury! And, if you’ve ever had a good massage or rubdown after a workout, you know how much it can help you with reducing post-workout muscle soreness and speeding up your after-workout recovery. Using a foam roller is a great way to break up fibrous tissue and boost circulation so that you’re less sore. Research shows that a massage can reduce muscle soreness by more than 40% – and you can get the same results using a foam roller.
An additional benefit of using a foam roller is – because you contract muscles when you hold each position during a foam roller exercise routine, you’ll also strengthen each area as you stretch.
By applying pressure to specific points on your body, you can help aid the recovery of muscles, which can improve their elasticity and overall health – which over time can also help increase the effectiveness of your other workouts.
What do you need to start with?
You’ll need a soft open floor space (either carpeted, or use a exercise mat) – and a foam roller. You should look for either a 6” x 18” or 6” x 36” foam roller).
You’ll want to do the following exercises at least 3 times per week to tone muscles and reduce stiffness.
Back: – Lie faceup with the roll under your upper back, below your shoulder blades. Keep your knees bent and your feet flat on the floor, with your hands behind your head. Keeping your abs tight, press into your feet, listing your hips off the floor slightly and roll from your upper to middle back. Hold, release, and repeat.
Calves and Hamstrings: Sit flat on the floor, with your right leg extended, and the roller under your upper thigh. Keep your left knee bent. Put your hands behind you, and roll down from your buttocks to your knee. Hold, release and repeat. You can also put the roller under your calf, and roll from knee to ankle, Roll down, hold, release and repeat. Then switch legs and repeat.
Hips / Knees: Lie on your left side, Put the roller under your hip. Cross your right leg in front of your left with your foot flat on the floor for support. Support your upper body on your left forearm, right hand on hip, and keep your head in line with your spine. Press down on your right foot, and roll down the roller from your hip to your knee. Hold, release and repeat. Switch lefts and repeat.
Where can you find foam rollers?
At Fitness 4 Home Superstore, we carry a wide range of fitness accessories from many of the top fitness equipment manufacturers. To see what foam rollers and exercise mats we can offer for your Phoenix area home, contact Fitness 4 Home Superstore.
