After a hard workout, you may have noticed your muscles getting tight – and the next day, rather than remembering a great workout, you’re stuck with sore muscles. Did you know that using a roller is a great way to can reduce muscle tension, gain better mobility, and lessen overall stress? Think of a roller as a post-workout massage that you give yourself!
Using a foam roller isn’t hard, but it helps if you know how best to use one. There are 5 basic movements that make up a good foundation for using a foam roller.
Lower Leg
When you use a roller on your lower leg, you’ll find multiple benefits, including possible relief from foot pain, less tension in your hips, and better knee tracking if you have sore knees. And, rolling your lower legs also can help your lower back, shoulders, neck and head. To roll your lower legs, sit on the floor with both legs in front of you. With your hands next to your hips placed flat on the ground, place one leg on the roller, with the roller just under your ankle. Using your arms, lift your body off the ground and roll slowly forward until the roller is below your calf. Roll back to starting position, and do this 5 times. Repeat with your other leg.
Upper Leg
By rolling your upper legs, you can lessen tension in your hips and quads while also stabilizing your core muscles (i.e. abs). Lying face down while supporting yourself on your arms (think plank position), place the roller under one leg just above your kneecap. Roll backward until the roller is in the middle of your center thigh, and roll back to a starting position. Do this 5 times, then repeat with your other leg.
Hips and Glutes
Sitting on your butt all day can lead to lower back pain. Work out that tension in your hips and glutes with a roller! Sit on the roller, and position it under the middle of your hip on one side of your body. You can keep the opposite leg bent with your foot on the floor for support. Roll forward and back four times, then repeat on the other side of your hips.
Mid to Upper Back
This move will open up your upper body, which is great to help your breathing and relaxation post-workout. And, it’ll help loosen up your upper body’s range of motion! Lie on your back with the roller at the bottom of your rib cage. Support your head with your hands behind your head. Lift your hips off the ground and roll forward until the roller is under your shoulders, then roll back. Repeat 4 times.
Lats & Side Torso
If your lats are tight, your posture will suffer. Given that they are the largest muscle group in your back. loosening up your lats can improve mobility from your shoulders to your hips! Laying on your side, place the roller under your arm, about where your shoulder blade hits under your arm pit. With your knees & feet stacked on each other, and your other arm in front of you with your palm on the ground, roll forward until the roller is at the bottom of your rib cage, then roll back to the staring position. Do this 5 times, then roll over and do the lats on the other side of your body.
And, if you’re looking for a foam roller, stop into one of Fitness 4 Home Superstore’s 3 Valley locations today! We carry a full range of fitness accessories, including foam rollers and other workout recovery accessories.
