Foam roller exercises are movements performed with a condensed foam cylinder that can allow an individual to stretch and massage his own muscles. The results are similar to getting a sports massage, but the foam roller is typically much less expensive than a professional massage. The general idea is to place pressure on tired or sore muscles using the roller, which may loosen tight fascia and knead painful trigger points.
When muscles have not been stretched properly before and after workouts, or when strenuous exercise places extraordinary strain on muscles, they may become sore. Part of the reason for this pain is that the layer of fascia, or connective tissue which lies just under the skin, may become connected to muscle tissues. Blood flow and movement could become restricted.
To help fix this problem, called adhesion, one can perform foam roller exercises. Using his own body weight, an individual can target specific muscles by sitting or leaning on the roller. Foam roller exercises require him to glide the muscles back and forth over the roller, pausing on the most painful areas for roughly 20 to 30 seconds.
One of the most popular foam roller exercises focuses on loosening tight hamstring muscles from the back of the knee to the gluteus. While in a seated position and using the hands for support, a person can place the roller underneath the legs. He can then push back and forth on the hands so that the roller covers the entire muscle.
The iliotibial (IT) band is a group of muscles that runs from the top of the knee to the hip along the outer thigh. Many sports cause this tissue to tighten, but foam roller exercises can increase blood flow and improve one’s range of movement. The hands can be used for support again. In this exercise, one faces the side. The leg not in use can be stacked for added pressure or may be bent and placed on the ground for support.
The back often grows sore during the impact of workouts as well as during everyday activities. To perform these movements, one lies on the ground and places the foam roller underneath the back. He must then lift the gluteus off the ground, push and pull using the legs, and work out sore spots along the back as needed. Most muscle groups can be exercised using the foam roller.
Many people are surprised at the discomfort that foam roller exercises often cause. Pressure on a sore muscle or trigger point may feel akin to pressing on a bruise. To ensure that muscles are properly stretched before and after workouts, one must sometimes endure a slight amount of pain during these exercises. Pain may be lessened if the muscles have been warmed up before use of the foam roller.
