The National Throws Coaches Association uses the foam roller for a variety of exercises. The multifaceted function of this tool make it an excellent addition to any exercise program. You may improve your balance, strength, coordination and flexibility foam with the addition of foam roller exercises.
Postural Alignment
According to Orthopedic Physical Therapy Products, when the spine is properly aligned, the body works most efficiently and provides a stable base for movement. Tight back, shoulder and abdominal muscles may lead to a forward head, rounded shoulders and other postural abnormalities. Using the foam roller is an effective way to stretch these muscles. You should hold all stretches for 10 seconds or longer.
Lie on your back on the foam roller. Your feet should be on the floor with your head comfortably supported. While in this position, raise your arms away from you until they are at a 90 degree angle with your body. With your arms straight, rest the back of your hands on the floor, your palms facing the ceiling.
Move your arms straight overhead, stretching the back of your palms toward the floor above your head.
Soft Tissue Mobilization
Using the pressure of the foam roller to alleviate soft tissue tension can improve functional activities and sports performance as well as decreasing pain and the risk of injuries, according to Perform Better.com. You can use your body weight to roll away the tension in many areas of your body.
Lie on your stomach with the roller underneath your thighs near your hip. Walk away with your hands, rolling the foam down your quadriceps musculature.
Lie on your side and roll down the IT band, on the outside of your leg.
Lie on your back with your arms crossed over your chest and roll up and down your upper back.
Core Stability
The unstable surface of the foam roller makes it an excellent tool to improve your core (trunk) stability.
Lie on your back with your hands resting on the floor beside you and your feet on the floor. While remaining stable, flatten your back to the tube. Lift your hips off the roller, raising into a plank position. Hold this for several seconds, lower and repeat.
While in this same position, raise one knee toward the ceiling, maintaining a stable trunk. Lower that leg and repeat with your opposite leg. You may use your hands to steady yourself initially, working toward repeating with your arms crossed over your chest.
Begin on your knees, placing your hands on the foam roller in front of you. Walk the roller away with your hands, lowering into a push-up position. Keep your abdominals contracted and your back straight throughout this motion. Walk it back up and repeat. Increase to a toe push-up as you are able.
Considerations
Maintain proper technique throughout your exercise program. Rolling over joint or bony areas may create compression and pain, aggravating your condition rather than alleviating muscular tension. As with any activity, discontinue use and seek medical attention if you experience increased or unresolved pain.
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