Foam roller exercises are referred to as self-myofascial release. This stretching technique focuses on the neural system as well as the fibrous tissues that surround your muscles. With self-myofascial release, you apply gentle force to tight muscles to help relieve tension. You can complete foam roller exercises for physical therapy or as part of a warm-up or cool down.
Lower Body Exercise
Step 1
Place the foam roller underneath the area of your body you wish to stretch, for example, the gastrocnemius and soleus muscles in the calf.
Step 2
Cross your unaffected leg over your tense leg to increase pressure.
Step 3
Roll your calf over the foam roller until you find a tender spot.
Step 4
Hold the tender spot over the foam roller until you feel relief.
Upper Body Exercise
Step 1
Lie on the floor. Position the foam roller under the region of your body you wish to stretch, for example, the latissimus dorsi in your shoulder. The foam roller should be underneath of your armpit
Step 2
Roll your shoulder on the foam roller around until you find a tender spot.
Step 3
Hold the tender spot in place the foam roller in place on until tension is released.
Tips and Warnings
- For maximum effectiveness, hold the roller in place for 20 to 30 seconds.
- People with diabetes or neuropathy -- tingling or numbness especially in the lower extremities -- should not engage in foam roller exercises without the permission of their doctors due to the risk of loss of sensation during exercise.
References
- "NASM: Essentials of Personal Fitness Training;" 2008
- Sports Fitness Advisor: Self Myofascial Release; Phil Davies
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