Are your muscles tight after a tough workout? Do you have knots when you sit on your computer all day? You don’t have to be a professional athlete to get the benefits from the foam rollers. Foam rolling is a self-hair follicle release (SMR) technology that can help break muscle tone. You can use foam rollers before, after workout, or after sitting down and resting.
Browse this blog for more information on bubble rolling benefits and exercises.
What causes muscle discomfort?
When we exercise, we put the muscles under more stress than before, which creates microscopic tears. That’s why we feel sore after the days after pushing ourselves to the next level by adding more weight, another mile or choosing a new routine. As our muscles repair these tears and become stronger, delayed onset of muscle soreness (DOMS) can cause.
Our fascia can also cause discomfort. Fascia is the smooth, connective tissue surrounding our muscles and organs. Regular exercise can keep our fascia healthy and relaxed. Repeated exercises, like during exercise, can wrinkle the fascia and tighten around the muscles. A tight fascia can cause soreness and muscle knots.
Why scroll? Foam rolling benefits
Foam rolling is a self-measurement that reduces muscle discomfort and targets points of failure caused by tight fascia. Adding foam rolls to your daily routine can help you recover your muscles or help you relax after a long day.
The benefits of foam rolling include:
- Relieve muscle tightness. Foam rolls massage the muscles and loosen the fascia to relieve tightness and release knots.
- Less soreness. A small study found that the foam rolled immediately after exercise and the next few days, reducing delayed onset muscle soreness. Eight men performed repeated back squats after not using the foam roller. Four weeks later, these guys did the same exercises – this time, using the foam roller immediately after the workout. The foam rolling reduces muscle tenderness in participants during the days after the exercise.
- Increased range of motion. Foam rolling can help improve your flexibility. A 2015 study compared the effects of static stretching and foam rolling among 11 adolescent athletes. The range of motion is the largest for participants who perform static stretching and foam rolling.
- Improve blood flow. Your blood brings nutrients to your tissues and removes waste. The foam roll helps keep your blood flowing, allowing the liquid needed to tighten the fascia and circulate oxygen throughout the body.
- relaxation. Foam rolling is not only a form of recovery. This is also a form of self-care. The researchers have not found a correlation between foam rolling and reduced pressure levels. However, many people find that taking time to slow down and working tight is recovery.
Tips on how to scroll correctly
A newbie with foam rolling? It is important to know how to use foam rollers so you won’t end up hurting yourself. You should not use foam rollers on injured muscles, joints, or tissues.
If you’re just starting to roll foam, be aware that you may feel uncomfortable at first. You may feel sore after using the foam roller. Sometimes, foam rolling can hurt, but it should never be painful. Extreme pain makes your face mean you can’t scroll correctly.
These things are kept in mind when you use foam rollers:
- pressure. Foam rolls to use your weight. You have complete control over the pressure of use. Start with lighter pressure, if you’re just starting out, or the area seems extra tender.
- speed. Unlike your aerobic exercise workouts, foam rolling is not a high-speed effort. You should move slowly on the roller. Slow and stable ensures that you contact tissue, identify tender spots and avoid injuries.
- direction. Your foam rolling routine is not a one-way street. After rolling down your legs or upper back, remember to roll back.
- Separation. Don’t flip the joints. Doing so can overstretch. Instead, consider your body according to each section. Want to stretch your legs? First do the hamstring, then calf – completely hold the knee.
- technology. Indirectly use the foam roller to move around and approach the tender spots. Get closer before rolling around these attractions. Then, keep the area for a few seconds.
Foam roller exercises
You can use foam rollers on adductors, lats, hamstrings, etc. All you need is foam rollers and some open space to get started. If you need more control, a workout pad can help. Let’s walk through some foam roller exercises and stretches.
Upper body foam rolling exercise
Triceps: Shoulder pain? Elbow pain? Try to push out the triceps! Place the foam roller on a surface that provides you with leverage, such as a bench or dining table, and then place the back of your arms on the roller – just above your elbow. Bend your arms to one side.
Biceps: Place the roller on a higher surface and place the biceps on the roller inside the elbow. Rock side. You can move the roller to the biceps and repeat. Biceps rolling can help relieve shoulder and elbow pain.
Deltoid muscle: While lying on the side, place the foam roller under one shoulder. Slowly roll your deltoid muscles during up and down movements. Repeat on the other side.
Foam roller backward stretch
Upper back: Poor posture can create tension on your upper back. Place the foam roller horizontally behind your shoulders. Whether comfortable, place your hands behind your head or on your chest. Use your feet to slowly move the roller. Stop when you encounter the bottom of the rib cage and roll back onto your shoulders.
Ruts: Is your back tight? Use the foam roller to relax your latitude. First, lie next to you and place the foam roller at latitude. Keep it between the armpit and the middle and back when rolling. Repeat on the other side.
Foam roller exercise for legs
Hamstrings: Sitting on the floor, the roller under the hamstring, hands on the floor behind you. Place the weight on the roller. Guide the body on the roller with your arms and move between your hips and knees.
calf: Is the calf tight? If you’ve been standing and sitting on your heels too long, try to roll out your calf. Sitting while sitting, place the foam roller horizontally under your calf. Push yourself with your arms and move the roller up and down.
Quads: Start with the forearm on the ground in a plank position. Place the roller under the upper quad and roll until in front of the knee. Once you move the muscle downward, move backward until you encounter the hip flexor.
Ready to roll?
Try our EVO rollers. The EVO roll is an evolutionary foam roll with an adjustable, twisted focus point, so you can roll to relax or target deep muscle tissue for enhanced recovery.
