The Beginners Guide To Foam Rolling Correctly

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Karomaza |

Foam rolling – or “self myofascial release” – will ease tension as you roll muscles over a foam cylinder.

How it works: the pressure softens, lengthens and realigns the fascia so the muscles can relax. This not only feels great but also breaks up knots and can reduce your risk of injury. Here are three moves from Dowdell. Do them anytime – they’re effective before, after and even during a workout.

IT Band Roll

Itband

Lie on your left side with your legs straight and your left hip on a foam roller. Place your palms on the floor in front of you and place your right foot flat on the floor in front of your left knee. Straighten your arms and lift your torso off the floor. Press your body weight on the roller. Slowly roll from the hip down to the knee and back up to the hip. For a deeper stretch, rest your right leg on top of your left as you roll. Repeat on the right leg.

Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

Hammy Roll

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Sit on the floor with your legs extended. Place your left foot flat on the floor next to your right calf and place the foam roller under your right knee. With your palms on the floor behind you, lift your butt and right foot, keeping your hands still, and slowly roll from the back of the knee joint up to your hip and back. Do another rep with your leg turned in slightly, then one with your leg turned out; repeat on the other side.

Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

Back-it-Up Roll

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Lie with a foam roller under your upper back and your feet a ruler’s length from your butt. Raise your hips and torso so that most of your body weight rests on the roller. Cross your arms, then lift your elbows towards the ceiling so the roller is in with your back muscles, not your shoulder blades. Keeping your feet planted, slowly roll down until the roller hits the small of your back, then return to the starting position. Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

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