More and more gyms and health clubs are adding foam rollers to their stretching apparatus. The 6-inch-thick exercise rollers are made from high-density foam and vary in length from 12 to 36 inches. Foam rollers are versatile and can be incorporated into your workout routine in a variety of ways -- for warm ups, cool downs, stretching, strengthening and massage. Allow 20 to 30 seconds of rolling for each part of the body. Avoid direct contact with the joints, instead focusing on the deep muscle and connective tissue adjacent to the joints.
Massage
When you lie sideways and roll on the foam roller with outer and inner thighs, hips and buttocks, you can get some of the same benefits as you would from a deep muscle massage. The increased blood flow to the connective tissues may actually help improve the appearance of cellulite, states the That's Fit website.
Stretching
Foam rollers are useful for post-workout stretching. After running or other vigorous exercise, lie on the roller and slowly roll on each targeted area to loosen tight muscles. Use the foam roller under the gluteal muscles, quadriceps, hamstrings, calves and ilotibial band, which runs from the hip to the knee. Using the foam roller following running decreases muscle tension and may enhance your performance and help prevent injury.
Posture
A foam roller can help correct your posture by stabilizing the spine and strengthening the core. Sitting on the roller, slowly move your body back and forth with your feet. This exercise demands correct posture and forces your body to continuously respond to maintain stability.
Strength and Balance
You can use the foam roller as you would a stability ball to increase your strength and balance. Standing, sitting or lying on top of a foam roller forces your core muscles to work harder to maintain your balance. For a challenging arm toner, use the foam roller as part of a traditional tricep dip. Sitting with legs extended in front of you, place your hands on the foam roller behind you, fingers facing front. Tighten your core as you straighten your arms and lift your buttocks from the floor. Keeping your shoulders aligned with your fingers, lower your hips until they nearly reach the floor, then return to the straight-armed position. Perform three or four sets of eight to 10 repetitions.
Pilates
The foam roller can be incorporated into a variety of Pilates exercises to increase their intensity. A traditional side forearm plank becomes more challenging when your lower body rests on a foam roller. Begin by lying on your side with a foam roller under the outside of your lower leg. Supporting yourself with your forearm, lift your side from the floor, keeping your hips aligned. When you feel stable, lift your top leg and hold for several seconds. Repeat several times and perform on the other side.
Precautions
The foam roller should not be used to treat injuries, warns the "Shape" magazine website. When muscles, tissues or ligaments are inflamed, the pressure of the foam roller against the body may cause more damage.
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