( foam roller ) We have talked in the past about turning your own home into a comfortable gym with the help of professional fitness and workout gear. But one thing people think they cannot achieve at home is the good old fashioned professional sports massage, as only experts can provide you with such intense therapy to relieve muscle pains and tone your muscular system. However, if you think you can’t get the same sports massage results in the lack of a specialist, you are wrong. In our times and with our technology, the foam roller came as an answer to all such problems: this sports device is able to help you train and recover at home, without needing professional sports massage.
What Is A Foam Roller and the Foam Rolling Method?
Foam rolling is a technique which is not new, but which has become more and more available to people of all ages and all fitness levels. A high-quality professional grade high-density foam roller is easy to use and allows you to perform a myriad of home exercises to alleviate muscle tightness and trigger points. Foam rolling is also known as self-myofascial release and it is a method of applying pressure on certain muscles to help them recover and become more flexible, strong and healthy.
How to Use a Foam Roller?
We all know a good sports massage manages to reduce muscle stiffness and soreness. The foam roller is not only more practical but also cheaper, allowing you to achieve the same results in the comfort of your living room. Before getting into specific foam roller types of exercises, the first thing you must do is identify your body zones that feel tight, painful and stiff. There are a few rules to and tips to follow for a successful rolling routine:
- It’s better to have your muscles a bit warm before you start rolling, so you should engage in a five-minute workout to get things moving.
- You can use the foam roller right before a workout session and / or immediately after. It doesn’t matter what type of fitness training you are in (weight loss, body building etc), the rolling allows you to reduce inflammation, joint stress, and scar tissue, improve circulation and flexibility.
- You can perform rolling exercises separately or add them to your regular exercising routine – keep in mind that you should start slow, so incorporate foam rolling into your regular routine every other day for three weeks. After this period, you can start rolling once or twice a day.
If you need to alleviate back pain, to loosen tight hamstrings and calves, to release tight hips and butt and soothe sore knees or to ease the pain in your tights, simply place the foam roller under those muscle groups and start rolling! You will feel better and better and develop your own pain relieving and muscle strengthening routine!