Most days, you put your body posture through the wringer without even thinking about it.
We sit in cars during our morning commute, followed by more sitting at work, and potentially more hours staring into smartphones or the TV. This can cause us to form a “hunched back” position, making us look more like a bell ringer than a bell lifter.
Ready to restore that upright posture?
If you have been in a gym or worked with a trainer, you have most likely seen or used the roll mat shaped tube known as a foam roller.
When done properly, the benefits of foam rolling to you are numerous. It can help prevent injuries, aid in recovery, reduces pain and muscle tightness, and even strengthen your core. I want to share with you the most commonly useful rolls you can do . . .
Top 7 Foam Rolling Exercises
Before we get started on the seven best foam rolling exercises, you need to remember to breathe; it sounds simple, but when you hit a tight spot in the tissue, you tend to hold your breath and tense up. Breathing helps you relax whilst rolling. Relaxing while breathing helps the muscle open up and the benefit will be greater.
Consider performing a test and retest. Perform a movement prior to rolling and then perform the exact same movement after, look for -
Roll slow and steady.
Also, stay off the joints and ligamentous tissue. When foam rolling on muscle, it increases blood flow to that area, hence the aid in recovery. Staying off joints and ligaments will ensure you do not injure yourself, and reap the benefits of self-massage using a foam roller.
Never perform exercise to the point of excruciating pain, but make sure that your muscle is feeling just short of the pain threshold as this will help to establish the best mobility in the muscle tissue.
Here are the 7 Essential Foam Rolling Exercises to help keep you moving. Do these as frequently as possible or before or after exercise.
A benefit of rolling the glutes is relieving tension in the lower back which I believe everyone can relate. Begin exercise in supine position with glutes placed directly on the foam roller with both hands supporting body weight. Next, roll the glutes across the foam roller from high to low and outside to inside. Repeat in same fashion on the opposite glute.
Now that you have covered all the basics feel free to implement these into your warmups, cool downs, or even just as a daily routine. When done regularly, you set yourself up for less injury and more opportunities to continue the sport you love (Kettlebells!)
If you need help figuring out how what to roll and how best to go about it, GET IN TOUCH