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Foam Rolling Made Easy

A myteam guide Foam Rolling Made Easy! Foam rolling is taking the fitness world by storm as a simple conditioning tool who's benefits include: relieving muscle tension, increasing blood flow, enhancing flexibility, and preventing injury. Use this guide is as part of your morning routine, training warm-up or cool-down. 12 90 seconds per exercise is all it takes each day. MINS Types of Rollers If possible, it's best to test a roller before buying to check if the firmness is right for you. Basic Foam Roller Grid Roller Rumble Roller Simple, cheap & available in varied densities from soft Durable, strong, and with textured massage zones. It's maximum tissue therapy. surprisingly light weight & comes in a range of colours. tptherapy.com (£35-£45) Heavily textured for It's gentler than it looks, and has two density options. rumbleroller.com (£40-£60) to firm. Firmer rollers can to be more effective & last longer. (£10+) 1 Upper Back 1 Lay on your back with the roller under your shoulders and knees bent. Cross or raise your arms above your torso. 2 Raise your hips off the ground using your core muscles and keep your head and neck in a relaxed neutral position. 3 Roll slowly up and down the mid to upper back until you feel the muscles have relaxed. सीँस 2 Lower Back 1 Lay on your back with knees bent, and the roller under the curve of your lower spine. Cross or raise your arms above your torso. 2 Raise your hips off the ground using your core muscles and keep your head and neck in a relaxed slightly upright position. (---. 3 Roll up and down the lower to mid back until you feel the muscles have relaxed. 3 Hamstrings 1 Sit with your thighs on the roller, and your hands by your side to keep your torso upright and back straight. 2 Roll out the hamstrings starting from your knees to the top of your hamstrings and back again. 3 If you feel the need for more pressure on the hamstring, lift one leg off the roller. 4 Glutes 1 Sit on the roller with one arm behind you for balance, and legs crossed, with your left foot planted on the floor. 2 Roll back and forth allowing the roller to reach the full length of your glutes. 3 Adjust your weight to ensure all knots are targeted effectively. 5 Quads 1 Start face down in a plank position with your back straight and both thighs resting on the roller. 2 Roll up and down the entire front of your thighs 3 Focus attention on any sensitive trigger points or knots. 6 IT Band 1 Lay on your right side while propping yourself up with your right arm, and your outer thigh on the roller. Control your pressure on the roller by placing your left foot on the ground in front of your right leg. 2 Roll between your knee and hip bone, and focus attention on any tender parts. K- 3 Repeat on your other side. 7 Chest 1 Lay face down with the roller under the right side of your chest. 2 Roll back and forth across the pec muscle from the edge of your chest to the centre, focussing on any tender spots. 3 Repeat on your other side. 8 Lats 1 Lay on your right side with the roller under your armpit and the your arm stretched out across the floor. 2 Cross your left leg over for balance and use it to roll your body up and down. Rotate your torso slightly for full muscle targeting. 3 Repeat on your other side. For more handy guides & free tips check out joinmyteam.co © 2014 myteam Caution: Consult a medical professional if you experience any strong pain when performing these exercises

Foam Rolling Made Easy

shared by myteam on Apr 02
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Our foam rolling workout shows 8 different foam roller exercises with detailed diagrams and instructions showing the correct technique for how to use a foam roller to target the upper back, lower back...

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myteam

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MyTeam

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Sports
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