A foam roller is a tool for stretching the muscles and relieving tension and soreness. With a foam roller you roll over the muscles, massaging away tension. When rolling, concentrate on any extremely sore or tender spots, pausing on those until most of the soreness has been released. End every foam rolling session with static stretching of the muscles you rolled.
Hamstring Rolling
To roll your hamstring muscles, sit on top of your foam roller with your hands behind you for support. You can roll both hamstrings at the same time or cross one leg over the other and concentrate on one leg at a time. Starting with the foam roller directly under your rear end, roll the entire length of your hamstring, stopping just above the back of your knee. After rolling away all sore spots, stretch your hamstrings one at a time by extending one leg in front of you and lowering your nose as close to your knee as you can.
Quadriceps Stretch
Lie face down with your roller directly under your hip bones and your weight supported in your hands as if in a pushup position. With your toes on the floor for balance, roll from your hip to the top of your knee, rolling both quadriceps muscles at the same time or individually if you prefer. Be careful not to roll down onto your kneecap. Roll back and forth several times until all sore spots have been released. Follow this by rolling onto one side and pulling your foot toward your rear end to stretch your quadriceps muscle.
Back Stretch
With your face up, lie on the roller and position it just beneath your shoulder blades. Place your hands behind your head with your elbows wide. With your feet on the floor, lift your hips into the air. Roll your back over the foam roller from your shoulder blades to your mid back. Remember to hover over any tender spots until tension has been released. Follow this stretch with a static stretch in a seated position. Interlace your fingers and reach away from your chest with the hands, dropping your head to look at your lap and stretching your upper back.
Iliotibial Band Stretch
Lie on your side with your bottom leg extended and your top leg crossed over and placed on the floor in front of your bottom leg. Place your bottom elbow on the floor, and support most of your body weight on it. Roll the side of your leg from just beneath your hip to the top of your knee, carefully avoiding the bone. After rolling your iliotibial band, stand up and cross the leg that was on top behind, and reach up and over to the side of your back leg to stretch.
Member Comments