How To Foam Roll Like a Pro

HOW TO FOAMBOLL Iake a pro: Make room for a new type of massage. Used pre-workout, pre-stretching, or simply to start the day, the foam roller can roll out some serious benefits, including: • Muscle tension relief • Correcting muscle imbalances • Increased range of motion • Injury prevention The best part: 10-15 minutes a day is all it takes. Ready to roll? Here's how. H(P FLEXORS • Start facedown on the floor with both thighs on the roller, and forearms propping up the torso. • Roll up two inches, then down one, spending extra time on any knots or trigger points (the motto: search and destroy!). • Continue until you hit the entire front side of the thigh, about 60 seconds per side. (CC IT BAND • Lie on your left side with the outer thigh on the foam roller, and left forearm propping up the torso. • Roll between the knee and the hip bone, taking extra time on any tender areas. Too much pressure? Plant the top foot of the ground to decrease the force as needed. • Continue for 60 seconds and switch sides. HAMSTRINGS • Start in a seated position with both thighs on the roller, hands propping you up by your sides. • Next, roll out the hamstrings from the knees to the hamstrings, increasing the pressure (if needed) by lifting one thigh off the roller. • Continue for 60 seconds on each hammie (don't forget the inside and outside!). GLUTES • Sit with the right ankle crossed over the left thigh, and plant the left foot firmly on the floor with hands prop- ping you up by your sides. • Next, roll the body forward and back, hitting all parts of the glutes. • Roll out each side for 60 seconds, applying a bit more pressure on any pesky trigger points. CALVES • Sit with the legs extended, right ankle on the roller, and hands prop- ping you up by your sides. • Cross your left ankle over the right, and roll the body forward and back, hitting the entire length of the calf muscle (inside and outside!). • Roll for 60 seconds, switch, and repeat! UPPER BACK • Lying on your back with knees bent and roller under your shoulder blades, cross the arms across the body (like you're giving yourself a hug!). • Engage the core and raise the hips up off the ground, maintaining the head and neck in a comfortable "neutral" position. • Spend 60 seconds rolling up and down the upper to mid-back, until the muscles relax. フ ノ LATSS • Start lying on your right side with the foam roller under your armpit and the right arm extended flat on the floor. • Place your left arm down in front of your for balance, and begin rolling out the lats, up and down, and forward and back. • After 60 seconds, move on the other side, and repeat. CHEST • Start lying facedown with the foam roller under the left side of your chest. • Roll across the left pec and back, spending more time on any sore spots you find. • After 60 seconds, switch, and repeat! ROLL WITH IT w) Not all gyms carry foam rollers – it might be worth investing in your own. (And at $10-40, they're still way cheaper than a personal masseuse!) Your options: High- density A compact, molded roller designed to maintain its shape. FOAM ROLLER マ Vc A high-density foam roller with PVC core, built to last. FOAM ROLLER The Grice A travel-ready roller with foam grid system for targeted release. Go ahead and roll with it. Your body will thank you! Sources: http://greatist.com/fitness/foam-rolling/ http://greatist.com/fitness/the-12-biggest-myths-about-stretching/ http://www.robertsontrainingsystems.com/downloads/SMR- manual.pdf http://www.ericcressey.com/the-cressey-performance-foam- roller-series http://www.tonygentilcore.com/blog/a-primer-on-warming-up/ http://www.coreperformance.com/knowledge/movements/foam- roll-chest.html http://jcdfitness.com/2009/05/foam-rolling-will-make-you-whole/ http://www.mikereinold.com/2010/05/best-foam-rollers-and- self-massage.html http://www.performbetter.com/ http://tptherapy.com/shop/ Greatst Illustration by Shannon Orcutt HOW TO FOAMBOLL Iake a pro: Make room for a new type of massage. Used pre-workout, pre-stretching, or simply to start the day, the foam roller can roll out some serious benefits, including: • Muscle tension relief • Correcting muscle imbalances • Increased range of motion • Injury prevention The best part: 10-15 minutes a day is all it takes. Ready to roll? Here's how. H(P FLEXORS • Start facedown on the floor with both thighs on the roller, and forearms propping up the torso. • Roll up two inches, then down one, spending extra time on any knots or trigger points (the motto: search and destroy!). • Continue until you hit the entire front side of the thigh, about 60 seconds per side. (CC IT BAND • Lie on your left side with the outer thigh on the foam roller, and left forearm propping up the torso. • Roll between the knee and the hip bone, taking extra time on any tender areas. Too much pressure? Plant the top foot of the ground to decrease the force as needed. • Continue for 60 seconds and switch sides. HAMSTRINGS • Start in a seated position with both thighs on the roller, hands propping you up by your sides. • Next, roll out the hamstrings from the knees to the hamstrings, increasing the pressure (if needed) by lifting one thigh off the roller. • Continue for 60 seconds on each hammie (don't forget the inside and outside!). GLUTES • Sit with the right ankle crossed over the left thigh, and plant the left foot firmly on the floor with hands prop- ping you up by your sides. • Next, roll the body forward and back, hitting all parts of the glutes. • Roll out each side for 60 seconds, applying a bit more pressure on any pesky trigger points. CALVES • Sit with the legs extended, right ankle on the roller, and hands prop- ping you up by your sides. • Cross your left ankle over the right, and roll the body forward and back, hitting the entire length of the calf muscle (inside and outside!). • Roll for 60 seconds, switch, and repeat! UPPER BACK • Lying on your back with knees bent and roller under your shoulder blades, cross the arms across the body (like you're giving yourself a hug!). • Engage the core and raise the hips up off the ground, maintaining the head and neck in a comfortable "neutral" position. • Spend 60 seconds rolling up and down the upper to mid-back, until the muscles relax. フ ノ LATSS • Start lying on your right side with the foam roller under your armpit and the right arm extended flat on the floor. • Place your left arm down in front of your for balance, and begin rolling out the lats, up and down, and forward and back. • After 60 seconds, move on the other side, and repeat. CHEST • Start lying facedown with the foam roller under the left side of your chest. • Roll across the left pec and back, spending more time on any sore spots you find. • After 60 seconds, switch, and repeat! ROLL WITH IT w) Not all gyms carry foam rollers – it might be worth investing in your own. (And at $10-40, they're still way cheaper than a personal masseuse!) Your options: High- density A compact, molded roller designed to maintain its shape. FOAM ROLLER マ Vc A high-density foam roller with PVC core, built to last. FOAM ROLLER The Grice A travel-ready roller with foam grid system for targeted release. Go ahead and roll with it. Your body will thank you! Sources: http://greatist.com/fitness/foam-rolling/ http://greatist.com/fitness/the-12-biggest-myths-about-stretching/ http://www.robertsontrainingsystems.com/downloads/SMR- manual.pdf http://www.ericcressey.com/the-cressey-performance-foam- roller-series http://www.tonygentilcore.com/blog/a-primer-on-warming-up/ http://www.coreperformance.com/knowledge/movements/foam- roll-chest.html http://jcdfitness.com/2009/05/foam-rolling-will-make-you-whole/ http://www.mikereinold.com/2010/05/best-foam-rollers-and- self-massage.html http://www.performbetter.com/ http://tptherapy.com/shop/ Greatst Illustration by Shannon Orcutt