Myofascial Rolling (Foam Rolling)
Myofascial rollers are frequently termed “foam rollers,” Poor posture and repetitive overuse movements can create dysfunction within the connective tissues of the human movement system (HMS).
The first “intent” of self-myofascial rolling is to reduce the overactivity or tension in the targeted muscle. To do this, you should roll the targeted muscle slowly to identify an uncomfortable spot and hold pressure. During this time, take deep breaths and relax for 20 to 30 seconds or until the discomfort starts to reduce.
Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application.
A Few Of My Favorite Foam Rolling Exercises
Foam Roller Calves
Start Position
- From a seated position, place the foam roller underneath the calf and stack the other leg on top. Using your arms for support, increase the amount of pressure on the muscle until you feel a manageable level of tenderness. Keep the foot/toes in a relaxed point position.
Movement Description
- Use your arms to lift your bum
- Then, roll the length of the muscle area at about 1 inch per second looking for the most tender area. Once you've found the most tender area, hold the position and pressure there for the recommended time. Maintain posture throughout.
- Repeat on the other side. Avoid continuous movement, letting the head fall forward, collapsing the shoulders or spine, or holding your breath.
To increase the intensity you can do this exercise on one leg at a time.
Foam Roll Hamstrings
Start Position
- From a seated position, place the foam roller Above the knee. Using your arms for support, increase the amount of pressure on the muscle until you feel a manageable level of tenderness. Keep the foot/toes in a relaxed point position.
Movement Description
- Use your arms to lift your bum
- Then, roll the length of the muscle area at about 1 inch per second looking for the most tender area, reposition the hands as necessary . Once you've found the most tender area, hold the position and pressure there for the recommended time. Maintain posture throughout.
- Repeat on the other side. Avoid continuous movement, letting the head fall forward, collapsing the shoulders or spine, or holding your breath.
To increase the intensity you can do this exercise on one leg at a time.
Foam Roll Quads
Start Position
- Lay foam roller on the floor and get into a plank position with the foam roller at the top of the upper leg right below the hip. As you are rolling make sure to maintain the integrity of the lower back, and through the cervical spine and head. Also, keep shoulder in a nice neutral position.
Movement Description
- Take a deep breath in.
- Then, roll the length of the muscle area at about 1 inch per second towards the knee looking for the most tender area, reposition the arms as necessary. Once you've found the most tender area, hold the position and pressure there for the recommended time. Maintain posture throughout.
- Repeat on the other side. Avoid continuous movement, letting the head fall forward, collapsing the shoulders or spine, or holding your breath.
To increase the intensity you can do this exercise on one leg at a time.
Foam Roll IT Band
Start Position
- Lay foam roller on the floor and get into a side plank position with the foam roller lateral to the boney part of the front of your hip. Your upper body is supported by your elbow and top leg is crossed in front in a figure-4 position for a little support.
Movement Description
- Take a deep breath in.
- Maintain a neutral position in you spine
- Begin to roll down towards the knee about 1 inch per second looking for the most tender area. Once you've found the most tender area, hold the position and pressure there for the recommended time. Keep your hips stacked and maintain good posture.
- Repeat on the other side. Avoid continuous movement, letting the head fall forward, collapsing the shoulders or spine, or holding your breath.
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Foam Roll Adductors
Start Position
- Lay foam roller on the floor and get into a plank position with one leg on top of the foam roller in a figure-4 position. Orient the foam roller so that it is perpendicular to your leg.
Movement Description
- Take a deep breath in.
- Use your forearms and opposite leg to roll the length of your adductors about 1 inch per second looking for the most tender areas. Once you've found the most tender area, hold the position and pressure there for the recommended time. Maintain posture throughout.
Foam Roll Latissimus Dorsi
Start Position
- Lay foam roller on the floor and get into a side plank position with the foam roller at the top of the upper crossed in front in a figure-4 position for a little bit of support. Your Bottom are is reaching above your head with your palm towards the sky. If this position is to stressful for your head you can support it with your hand.
Movement Description
- Raise your hips up slightly
- Then slowly begin roll towards the armpit about 1 inch per second looking for the most tender area, once you've found the most tender area, hold the position and pressure for the recommended time.
- Repeat on the other side.
To increase the intensity you can do this exercise on one leg at a time.
Foam Roll Thoracic Spine
Start Position
- Lay foam roller on the floor and position the foam roller just below your shoulder blades.
Movement Description
- Both hands support your head.
- Lift your hips and position the foam roller just below your shoulder blades.
- Roll up towards the top of your shoulder blades, then slowly begin roll towards the upper shoulder blade about 1 inch per second looking for the most tender area, once you've found the most tender area, hold the position and pressure for the recommended time.
- Be sure not to roll the neck area or put any pressure on the neck at all.
- Avoid rolling your lower back, limit your range from lower shoulder blade to upper shoulder blade.