This short video is for anyone wondering how to best use the foam roller.
Foam rolling is a self-myofascial release (SMR) technique. It essentially is applying your own body weight to the foam/ plastic foam roller cylinder, using small repetitive movements to exert pressure on the muscle fibres.
It can be really good for easing muscle tightness, soreness or inflammation, and can also increase your joint range of motion and flexibility.
This is a great piece of equipment to integrate into your warm-up or cool down- I use mine mostly in the cool down.
Here I demonstrate how I use the roller for:
1. Quads
2. Lats
3. Thoracic (mid-back spinal) region
Do’s:
- Start with light pressure and build-up
- Reduce the amount of body weight you’re putting on the roller if the pressure is too much
- Try for about 10-15 seconds in each area
- Breathe through it with nice deep breaths
- Drink plenty of water afterwards to aid recovery
Dont’s:
- Avoid rolling over small joints such as your elbows, ankles, and knees as they may cause hyperextension or damage