Foam rolling is one form of self-myofascial release, or SMR, which helps you reduce or eliminate trigger points and tissue adhesions in your body that cause pain and stiffness. Compressing these tender spots stimulates the tissue to relax, causing it to elongate and improve blood circulation. The National Academy of Sports Medicine recommends that you combine SMR with dynamic flexibility before and after training to loosen your muscles and joints.
Back
This exercise alleviates spinal tension and compression as you roll up and down your spine slowly and repetitively. Put the foam roller on the ground and sit on top of it with your feet on the ground so that the foam roller is perpendicular to your spine. Cross your arms across your chest and slowly roll your body down on the foam roller by inching your feet forward on the ground. The roller should roll along your back. Roll up to your neck. Continue gradually moving down and up the roller. When you find any tenderness in your back or shoulders, roll on the spot until the tenderness subsides.
Inner Thighs
Rolling on the inner thighs can alleviate stiffness that causes your knees and hip to become stiff when you squat or lunge. Place the foam roller on the ground and lie on the ground on your stomach. Put your right inner thigh on top of the foam roller near your groin and prop your upper body up with your elbows and forearms. Slowly roll toward your inner knee, breathing deeply as you roll along the muscle group. When you find a tender spot, gently roll on top of the area until the tenderness subsides. Repeat the roll on the opposite leg.
Hip
Rolling on your buttocks and outer hip area can alleviate compression on the sciatic nerve and improve hip joint mobility. Sit on top of the roller with your legs bent and cross your left foot over your right knee. Put your left hand near your buttock for support as you roll up, down and around the buttocks and outer hip. When you find a tender spot, gently roll on top of the area until the tenderness subsides. Repeat the roll on the opposite hip.
Expert Insight
Some parts of your body may feel too tender and painful to roll upon, such as your IT band, which is a long fascia that runs along your upper hip to your outer knee. Fitness professional Anthony Carey, author of "Pain-Free Program," recommends that you roll along your rotator cuffs and the region beneath your armpits or your calves instead. Because these parts are connected by fasciae, which are connective tissues that holds your organs and joints together, doing SMR on areas above and below the tender region can reduce the pain and stiffness.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Pain-Free Program"; Anthony Carey; 2005
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