Foam rollers are molded exercise equipment that can be used for postural exercises and muscle massage. They are commonly used by athletes for their versatility, durability and low cost. This article will teach you how to use a foam roller in various different ways.
Steps
Method 1 of 3: Massage the Muscles with the Foam Roller
Step 1. Get a foam roller
You may want to borrow one before buying your own.
- Use a foam roller at the gym. If you can't find a foam roller in the gym, try asking at the front desk. They may be in the physiotherapy section or in the gym classrooms.
- Borrow or buy a foam roller at a physical therapy office. Injured athletes often include foam rolling in their recovery routine. If you know any physical therapists, they may lend you one for a short period of time.
- Sign up for a pilates class. Pilates studios have foam rollers always on hand and often include them in basic and stretching classes.
- Buy a foam roller. Go to a local sporting goods store or search online. Get a high-density foam roller or a roller with a PVC core for maximum durability. They are available between € 10 and € 40.
Step 2. Find an area to exercise
You will need a flat space measuring approximately 1.2 x 1.8m to be able to stretch your body on the roller.
Step 3. Be prepared for some muscle pain
The process of myofascial loosening, or self-massage, requires you to squeeze your body weight onto the soft tissue called fascia. Pain on contracted muscles is similar to what is experienced in Swedish massage.
- Try to find a private space if you feel severe muscle pain. Gradually you will learn to control the pain by putting more or less weight on the roller.
- Focus on your most contracted muscle groups. Although initially it will be the ones that will hurt the most, the foam roller is designed to cure.
Step 4. Begin the massage thoroughly with the foam roller
Start by sitting on the ground with the foam roller below your bent knees. Start with the hamstrings.
- Put your arms behind you and rest most of your weight on your arms, keeping them just below your shoulders.
- Lift your butt and place your hamstrings on the foam roller. It should fit exactly below your buttocks. It would be the initial or proximal part of the muscle.
- Let the roller roll slightly down and back. It is a short massage movement that targets the fascia.
- Slide the roller along your hamstrings. Use smaller rolling movements and massages, taking at least a minute to move along the entire surface of the muscle.
- Check the amount of pressure and pain with your arms. Lower or straighten your arms to fit.
- Massage the entire length of the muscle 3 to 4 times before continuing.
Step 5. Do a foam roller massage routine to target contracted muscle groups
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After you're done with the hamstrings, move on to the calves. Begin just below the knee joint, massaging the entire length for 3 to 4 repetitions. Focus longer on the particularly tight areas, massaging them for 1-2 minutes before continuing the full length of the muscle again.
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Try the foam roller on the buttocks. Start from the top, just below the hips. Use shaping movements in the fleshiest part of the muscle. For more focused action, assume the position of figure 4, with the right shin resting on the left as you roll. Reverse sides and repeat.
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Turn onto your side and work your hips muscles. Use your legs to keep steady on your side as you work from the hip to the thigh.
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Turn on the roller. Get into plank position. Aim for the hip tensors and quads.
Use a Foam Roller Step 5Bullet4 - Aim for contracted spinal muscles with the roller. Begin at the bottom of the back and work in gentle, short rolls upward, near the shoulders.
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You may feel the bones crack as the tension relaxes. Skip this area if you have serious back problems.
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Step 6. Pay attention to muscle tension
Each person is different, so adapt your routine to your tightest muscles.
- Try to sense when your muscles begin to relax. You may find that the pain is less acute or that the muscle is more flexible after rolling.
- Repeat several times a week. Many athletes use rollers for massages once every two days.
Method 2 of 3: Exercise Muscles with the Foam Roller
Step 1. Prepare an area for exercise
Get an exercise mat on a flat surface. You can keep your shoes on, or use it barefoot.
Step 2. Prepare your body for postural exercises
Warm up with 5 minutes of cardio before working your back and abdomen muscles.
Step 3. Do a plank
Get into a position like push-up on the mat.
- The plank position is the same as used for push-ups, where your body weight rests on your hands and feet. Your body should form a straight line from the shoulders to the ankles as the muscles in your torso work to hold you in place. Loosen the position, while you prepare the foam roller in advance for use in the plank position.
- Place the foam roller on the mat where your hands will stand. Get on the plank by squeezing your hands on the foam roller. It should be more difficult, because the foam roller will try to move. You will have extra benefits by working your muscles harder to hold your position.
- You can also do the plank on the forearms. Put your hands together and make sure your elbows are exactly under your shoulders when you place them on the foam roller. It's a slightly easier variation, because you don't have to keep the full length of the arms stable. However, it is less painful for the wrist and shoulder joints.
- Hold the plank for 1 minute. You can also do advanced push-ups in this position.
- Move the foam roller to the bottom of your rug. Try the plank and push-ups as your feet stabilize the roller.
Step 4. Do abdominal exercises on the foam roller
Place the roller parallel to your spine. You should feel some instability with the lateral movements.
- Stabilize yourself with your feet while doing crunches or oblique bending exercises.
- Stabilize yourself with one foot at a time during your lower ab exercises. Keep your upper body elevated above the roller from the shoulders up.
Step 5. Take a lunge
Place the foam roller just behind you while standing on the mat.
- Stand with your feet hip width apart. Load your weight on your left leg and bring your toe back to rest on the foam roller.
- Bend your left knee and roll the foam roller back, balancing with your left leg.
- Repeat on the opposite side, 5 to 10 times. This exercise improves balance when done 2 or 3 times a week.
Method 3 of 3: Get Rid of Pain in the Back Muscles
A roller can relieve back pain. However, never do these exercises on an injured muscle. If you use this technique on an injured muscle, there is a risk that it will make the pain or injury even worse.
Step 1. Roll back and forth with your back on the roller
Keep rolling and using it to massage yourself until you find a painful knot. Stay on the knot for a while and focus on the pain.
Step 2. If the pain makes you want to stop, do it
You only need to keep the muscle on that roller for as long as you can handle.
Step 3. Relax
If the muscle you massaged hurts or feels weird, let it rest. Usually after using this method the muscle you used it on will be a little tired.
Step 4. If that muscle - or another - hurts the next day, repeat the technique you already used and you'll soon get used to it
In truth, it's easy to get used to pain if you put in the effort.
Advice
- Ask your local gym how to use foam rollers. Some gyms include instructions as a free service to customers.
- Most therapists recommend a foam roller with a PVC core. Studies suggest foam roller stiffness increases muscle benefits.
Warnings
- Never use a foam roller on an injured muscle. Consult your doctor or therapist before using it for exercise or stretching.
- Be careful, the foam roller is not meant to be used on joints, such as knees and elbows. It works on muscles and soft tissue, so place it on the muscle before starting the massage routine.
