Foam rollers are long cylindrical tubes that are made up of densely-packed styrofoam. It is used to massage your muscles and connective tissues to release adhesions that cause joint stiffness, soreness and trigger points. This technique, called self-myofascial release, or SMR for short, can be perform before and after your workout, however, you should do these foam roller exercises when your body is warm, the National Academy of Sports Medicine suggests.
Hips
Rolling on your hips, particular around your buttocks, can alleviate compression upon the sciatic nerve that runs from your sacrum through your buttocks and into your legs. Sit on top of the foam roller and cross your right leg over your left knee with your left foot flat on the ground. Put your right hand on the ground near the foam roller for support. Gently roll up and down your right buttock and move side to side slightly. When you find a tender spot, hold and gently rub the area slowly until the pain goes away. Switch sides.
IT Band
The IT band, or iliotibial band, is a long band of fascia that runs on either side of your legs from the top of your outer hip down to the outer thigh near the knee. This is one of the most painful spots for most people yet it is one of the hardest places to stretch. Lay on the top of your left outer hip with your right leg crossed over your body and your right foot on the ground. Prop your upper body up with your left elbow and forearm. Brace your abs to stabilize your spine. Slowly roll down your outer thigh toward your knee. Hold and gently rub any tenderness in your IT band. Switch sides.
Expert Insight
Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you stretch your muscles and joints after doing SMR exercises. This reduces the neural stimulation to your muscles, thus enhancing further relaxation in the area. For example, after you roll on your hip, stretch the hip joints by sitting on the ground with your left leg at a 90-degree angle in front of you. Your knee should be pointing in front of you. Lean your torso forward and reach your arms forward on the ground to increase the hip stretch.
Warning
The National Academy of Sports Medicine recommends you to not perform foam roller exercises if you have a skin disease or disorders, healing wounds, osteoporosis, neurological disorders, rashes or healing bone fractures.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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