Yoga foam roller stretch work out helps in relieving muscle pain, tension, knots, and tightness. It is a popular technique that works on myofascial adhesions. This adhesion is the physiological term used to describe inflexible areas caused by either muscle imbalance, injuries, and overuse, among several other things. While some people love using the foam rolling technique, others have with time grown to dislike it. The latter group may not be blamed, as the foam rolling process can be uncomfortable especially when the user is not accustomed to it, or is doing it the wrong way.
However, it is possible to work through this discomfort. Doing this will help increase your motion range and decrease the amount of time needed for recovery after an intense workout session. The following three things are very important to know before you even start using your foam roller. First, know when a foam roller is to be used. Second, know the basics of foam rolling. Three, know the right exercise to do when targeting a specific body area. The size, shape, texture, and density of your foam roller will affect the way they are to be used and how best to use them.
The Important Things
Let’s take you through the three important things you need to take note of before you start foam rolling;
The question of when
Knowing when your foam roller is to be used will help you maximize its benefits and what it has to offer. Now the answer to this question depends on the reason for its use. For instance, if you have general muscle pain or soreness, you may use the foam roller at any time. You may use it in the morning right after you wake up or at night before bedtime.
Ana Gonzalez, a personal trainer suggests these reasons why athletes who use foam roller do so either after or before their workout. Those who do it after a workout may do so because it helps in shortening recovery time and decreases muscle soreness. While for those who do it before workout notice that it helps in loosening up muscles and improves efficiency during a workout.
The question of how
You could get uncomfortable with foam rollers if it is not used gently especially at the beginning. Don’t go hard on yourself during the first few minutes. Start gently and as you adjust to it then you can apply more pressure. Generally, people look for that feeling of good kind of pain when massaging a sore spot. But pushing into real pain straight ahead will not bring faster results rather it increases your risk of getting injured. Muscles can get bruised from intense rolling out.
Here are some steps you should follow when using your foam rollers:
- Step 1 – Spot out the tight or sore muscle area
- Step 2 – Control your body in such a way that the specified area is raised above the foam roller
- Step 3 – Then lower your body on the roller until there is a feeling of discomfort (not pain)
- Step 4 – Hold it there for twenty to thirty seconds
- Step 5 – This pressure alone has its benefits. But you may choose to roll it around the area slowly for further stimulation.
- Step 6 – Continue the slow motion with your roller, pausing briefly in areas that require more focus.
As you use the roller, adjust your body slightly to discover what works best for you. Don’t forget to breathe too. Some people get so into the massage that they often forget to breathe normally.
Yoga Foam Roller Stretch Work Out
Here are five yoga positions or stretches that target a specific muscle and can be used for your foam rolling.
- Sit on the floor and extend one of your legs out then, place the roller under that stretched calf.
- Bend the other knee and allow the foot to rest flat on the ground. Prop up yourself with both arms behind you.
- Lift your buttocks slightly away from the floor and start rolling from the stretched ankle to knee.
- Pause at a sore or tender spot for about twenty to thirty seconds before you continue.
You can try rotating your legs to reach your calf sides. Let your ankles remain flexed, so your calf muscle remains engaged during rolling. When you want to increase the pressure, place the free foot on the shin that has the roller. With this, your calf will press down firmer on the roller.
- Lie down with your foam roller beneath one or both thighs.
- Prop up yourself on both elbows and begin rolling forward from your knee to the hip.
- Sit down and position the roller under both thighs with your arms supporting you from behind.
- Roll gently from either knee or both to your buttocks.
Iliotibial band exercise
- Place the rollers beside your quadriceps muscle. The foot of your free leg should be positioned on your roller while supporting your upper extremities with your forearm and hand.
- Then start rolling the thigh from the top of your knee to your hips.
- Pause at specific sore spots for twenty to thirty seconds. By adjusting your body, you can intensify the pressure on the iliotibial band.
- Extend out a leg while laying on your tummy with bent knees.
- Position the roller beside your extended leg near the groin.
- Prop up yourself on both elbows and roll out the inner thigh from the groin to the knee region.
To understand these yoga foam roller exercise positions better, you could check some instructive videos online. Foam rollers have and are still benefiting lots of people worldwide so what are you waiting for? Go get your own best foam roller and start helping out your muscles.