Tight muscles are a common issue for many people. If you are experiencing tight muscles (or are someone who is in the gym/working out daily) a foam roller will be most beneficial for you.

Most of us have seen one, but maybe weren’t quite sure what it was for, or how to use it.

A foam roller is a piece of hard foam in the shape of a cylinder. They come in various shapes and sizes, but all serve the same purpose. Using a foam roller is like having a sports massage, but you do the work yourself. Foam rollers stretch and lengthen muscles and tendons, but also have the ability to break down scar tissue. By using a foam roller you provide myofascial release and soothe tight fascia, while increasing circulation to soft tissues and improving your blood flow.

Myofascial release is a technique where the individual uses sustained but gentle pressure, while applying traction to the fascia. Myofascial release has been proven to relieve certain muscle and joint pain, in addition to increasing range of motion and flexibility.

The best thing about foam rollers is that they are inexpensive and you can use them just about anywhere. Here I have provided a few exercises that will not only allow you to feel the benefits of the foam roller, but also instruct you to how to use one.

Glutes/Hamstrings

Start by sitting on the roller with the soft part of your glutes directly on top. Slowly begin to roll back and forth. Slowly roll down your leg toward your knee, working your hamstrings the same way. You can slightly change your position to work the entire muscle. Finally, slowly roll from the buttocks down toward the knee, and continue to roll back and forth. Remember to slightly pause and apply a bit more pressure to any spots that are sore or tight.

Quadriceps

Begin by lying on top of the foam roller. Position your upper thigh on the roller and support and balance your bodyweight by placing your forearms on the floor (almost in a plank position). Slowly begin to roll the foam roller down toward your knees, and continue the back and forth movement. Be sure to adjust pressure as needed for tight areas. You can also perform this exercise with one or both legs.

Calves

Begin by placing the foam roller under your calves. Place your hands on the floor just to the outside and slightly behind your hips (you will use them for balance). Utilizing the foam, roll from your knee down to your ankles. Again, be sure to pause on tight areas. You can roll with your feet pointed and flexed, toes turned outward and inward. This will give you a more thorough stretch. You can increase pressure by placing one leg on top of the other.

IT Band

Using the foam roller on the IT band can be quite painful when you first start, but it is definitely one of the MOST beneficial stretches.

Start by lying on the roller with it positioned right below your hip. Using your hands for support, roll from your hip down to your knee, pausing on tight or sore areas. Be sure to repeat on the other leg. If you want less pressure, place the foot of the non-working leg on the floor in front of you, with a slight bend in your knee. This position will also help with balance. However, if you need more pressure, keep your top leg in line with your bottom leg.

Traps/Rhomboids (Upper back)

Start by sitting on the floor with the foam roller behind you. Slowly lie back, positioning the roller just under your shoulder blades. Keep your feet flat and knees bent, while placing your hands behind your head for support. You will use your feet to control the back and forth movement, and to adjust the amount of pressure used on your back. Be sure to roll down to the mid back and continue the back and forth movement.

The best times to utilize these exercise are after a workout or immediately following a shower or bath when your muscles are warm and pliable. It would be highly beneficial for you to incorporate these exercises into your fitness regime 1-2 times weekly. However, if you are involved in intense physical activity on a daily basis, use them more often. Happy Training!!!

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