Foam rollers are used to alleviate tension and tissue adhesions in your muscle and joints. This technique -- called self-myofascial release, or SMR for short -- breaks apart little knots in your muscles that cause stiffness, sensitivity and pain. The National Academy of Sports Medicine recommends that you perform SMR after a workout as part of your cool down to reduce muscle soreness.
Spine Mobility
Rolling your spine can help you reduce upper spine flexion and increase lower spine extension as well as reduce tension in your back. Sit on top of the foam roller and slowly walk your feet forward on the ground to roll the roller beneath your back. Cross your arms over your chest and lay back on the foam roller. Slowly move up and down from your lower back to your neck. Do not do any sudden or quick movements since doing so could cause your muscles to spasm. When you find a tender spot, hold that position and gently rub the area up and down until the pain goes away. Breathe deeply as you massage the tender area. Use this method for all other exercises.
Gluteal Complex
This exercise massages your buttocks and parts of your outer hip. Sit on top of the roller with your feet on the ground. Shift your weight to your right buttock, and cross your right ankle over your left thigh near the knee. Put your right hand on the ground behind the roller for support. Gently roll up and down your hip starting from near the lower back down to your hip joint where the femur attaches to the pelvis.
Adductors
To roll your adductors, or inner thighs, lay on the ground on your stomach, and put the foam roller near your groin on your inner thigh. Support your upper body with your forearms and elbows. Keep the leg straight as you roll your leg on top of the foam roller from your groin and down to your inner knee. Hold and gently rub any tenderness until the pain goes away.
IT Band
The IT band is a long fascia that runs from the top of your thigh along your pelvis and down to your outer knee. This fibrous band works with your adductors to keep your leg and pelvis in alignment when you move, such as when walking and running. Lay your right upper hip on top of the foam roller, and prop your forearm and elbow on the ground. Keep your right leg straight and relax. Cross your left leg over your right leg. Slowly slide the roller down toward your knee until you find a tender spot. Hold and gently rub the spot up and down until the pain goes away. This region is one of the most painful spots in your body. Adjust the pressure to your pain tolerance.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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