A foam roller is an effective tool that improves your flexibility and reduces muscle pain. It is used for the massage of tissues. With the help of a roller, you can get rid of muscle pain after a workout whether you’re still at the gym or back home.
Benefits of exercising with a foam roller
You can roll out with a roller before the training as a warm-up and after to speed up muscle recovery. With the help of a roller, the muscles will warm up, the elasticity of tissues will increase, and the risk of injuries will decrease.
The technique is simple and does not require special skills: put the roller on the floor, press it with your body, slowly roll over it, creating pressure on the muscles. This way you can relieve muscle pain from your back, legs, arms and even the neck. A couple of sessions are enough to get used to it.
Benefits of exercising with a foam roller
- – Relaxing and warming up muscles
- – Improved blood circulation
- – Reduced risk of injuries thanks to the increased muscle elasticity
- – Relieving muscle pain after exercise
The best foam roller exercises for different parts of the body
Shin
Sit on the floor, put one foot on the floor, put the other on the roller.
Leaning your hands on the floor, raise your hips off the floor and start rolling the roller with your shin
Your shin should not tense up, it should be relaxed.
If you want to increase the load, then simply put both feet on the roll, one on top of the other.
Hamstrings
Sit on the floor, put one foot on the floor, put the roll under the other (under the thigh)
Leaning your hands on the floor, raise your hips off the floor and start rolling the roller with your thigh from the knee to the buttocks.
After 20 seconds, try to turn the thigh out and in to have better results.
Breathe calmly.
If you want to increase the load, put the second leg on top.
Buttocks
Sit on the roll, put your hands on the floor and lean on them.
Start “rolling” on the roller with your buttocks with a minimum amplitude
After 20-30 seconds, leaning on one hand only turn to the side – “roll” separately for 20-30 seconds the right buttock, and then the left one.
If you want to increase the load, put the shin of one leg on the knee of the other and continue to roll.
To increase the load even more, take a ball instead of a roll.
Lateral thigh
Sit on the floor, put one foot on the floor, put the roll under the other (under the thigh).
Turn to the side, place the other foot in front.
Leaning your hands on the floor, raise your hips off the floor and start rolling the roller with your lateral thigh from the knee to the buttocks.
Change legs after 20-30 seconds and repeat.
Anterior thigh
Get into a plank position. Place a roll under your anterior thigh and lie down on it leaning your hands on the floor.
Start rolling the roll with your thigh.
If it is difficult for you, roll out only one leg instead of two.
If it is too easy then put one foot on the other and cross them.
Inner thigh
Get into a plank position. Place the roll under you. Leave one foot on the floor and place the other on the roll with your inner thigh.
Roll out the roll, leaning on your forearms.
Switch sides after 20-30 seconds.
Low back
Sit on a roll with your feet hip-width apart.
Leaning on your hands slowly begin to roll out the roll above your sacrum.
Upper back
Sit on the floor, put the roll under your back and lie down on it.
Start rolling the roll to the shoulder blades and back. Your chest should be open, hands resting on the hips.
If you want to increase the load continue to roll up to your neck and stretch your arms above your head.
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