OWN YOUR WORKOUT
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Description

Foam rolling is a self-myofascial release (SMR) technique (massage and stretching). Please, read this and also the directions for every exercise. Foam rollers are versatile tools for stretching, rehabilitation, physical therapy and fitness. Stretching with a foam roller is a great addition to any exercise routine, helping to improve flexibility and stability for better quality of movement. The equipment that is used for foam rolling usually consists of a foam cylinder of various sizes; commonly 30 or so inches long, 6 inches in diameter. They also come in different lengths and density. A foam roller is an inexpensive piece of equipment, but is worth every penny. Foam rollers are the poor man's massage therapist, soft tissue work for the masses. With a bit of experimentation you can target just about any muscle group. The technique is quite simple really and nearly self-explanatory. Get a foam roller and use your bodyweight to apply pressure to sore spots. Kind of a self-accupresssure technique. As a general rule of thumb, ten slow rolls are done in each position although there are no hard and fast rules for foam rolling. It is important to note that foam rolling can be hard work, particularly for weaker or overweight people as the arms are heavily involved in moving the body. Good massage work, and correspondingly good self-massage work, may be uncomfortable much like stretching. It is important that you learn to distinguish between a moderate level of discomfort related to a trigger point and a potentially injurious situation. Foam rolling should never cause bruising. The reality is that you should feel better, not worse after a brief session with a foam roller. Rolling can provide great benefit both before and after a workout. Foam rolling prior to a workout can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid in recovery from strenuous exercise. The roller may also be used to exercise, as shown in this workout. The foam roller is a useful tool for improving flexibility, balance, strength and muscular awareness. For starters the rolling motion allows for the release of tightness in muscles that are difficult to reach with ordinary stretches. The elevation of the foam roller allows for increased extension in the shoulder and chest area allowing for a better stretch. In addition, the unstable cylindrical shape of the roller provides a challenging environment for abdominal strengthening exercises. For each rolling exercise hold the position on the roller where tension is felt until the tight muscle releases or for 1 minute, whichever occurs first. Stay on soft tissue and avoid rolling directly over bone or joints. If you find a particularly painful area (trigger point), hold that position until the area softens. Focus on areas that are tight or have reduced range of motion. Drink plenty of water after a session, just as you would after a sports massage. There is some freedom for experimentation and “feel” when using the rollers. See what works best for you and manipulate the roller to the correct position. Remember, do not use a foam roller without your physician's approval if you have any heart or vascular illness or a chronic pain condition. Now roll out!


Exercises

Set 1: 1 round
Chest Stretch
1 minute
Back Stretch
1 minute
Thoracic Spine Mobility
Thoracic Spine Mobility
1 minute
Hamstring Rolls
Hamstring Rolls
1 minute
Right Glute Rolls
Right Glute Rolls
1 minute
Left Glute Rolls
Left Glute Rolls
1 minute
Right IT Band Rolls
Right IT Band Rolls
1 minute
Left IT Band Rolls
Left IT Band Rolls
1 minute
Advanced Right IT Band Rolls
Advanced Right IT Band Rolls
1 minute
Advanced Left IT Band Rolls
Advanced Left IT Band Rolls
1 minute
Hip Flexor Rolls
1 minute
Quad Rolls
Quad Rolls
1 minute
Left Quad Rolls
Left Quad Rolls
1 minute
Right Leg Quad Rolls
Right Leg Quad Rolls
1 minute
TFL Rolls
1 minute
Abductor Rolls
1 minute
Shin Rolls
Shin Rolls
1 minute
Right Lat Rolls
Right Lat Rolls
1 minute
Left Lat Rolls
Left Lat Rolls
1 minute
Foam Roller Arm Exercise
1 minute
Ball Reaches on Foam Roller
Ball Reaches on Foam Roller
1 minute
Ab Strenght Exercise (beginner)
1 minute
Ab Strength Exercise (advanced)
1 minute
Calves Roll
1 minute
Shin Rolls with Push-Ups
1 minute
Left Peroneal Rolls
Left Peroneal Rolls
1 minute
Right Peroneal Rolls
1 minute
Rhomboids - Self-myofascial release
1 minute
Brachialis - Self-myofascial release
1 minute
Lower Back - Self-myofascial release
1 minute
Reverse Push-Throughs
1 minute
Butterfly Lift
1 minute
Scissors Balance
1 minute
Rolling Lunges
1 minute
Shell Curl
1 minute
Tennis Ball foot rolls
1 minute
Clean and Store your Foam Roller
30 seconds


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