Features of Foam Roller Stretches
- Foam rollers are strong and durable enough to be used by large adults and active children
- The deep massage with a foam roller can result in a localized increase in blood flow that will help to flush excess toxins and metabolites from the area
- Offer progressive exercise sequences
- Foam rollers can help increase range of motion when used properly and consistently
- Foam rolling can be beneficial for reducing inflammation and easing muscle pain
What Foam Roller Exercises can be done?
- Alternating Leg Lifts:
- Lay on the roller with your head, neck, and spine support.
- Bring your chin to your chest. Inhale while keeping your naval pressed into your spine.
- Exhale as you lift both legs at a 45-degree angle.
- Slowly bring your right knee to your chest, then return to a straight position.
- Alternate legs, keeping abs tight and body stable.
- Repeat 10-15 times.
- Roll Up:
- Lay on a roller with arms at your side, knees slightly bent with your feet firmly on the floor.
- Slowly pull your navel into your spine, placing your hands behind your knees.
- Inhale while bringing your chin to your chest, lifting your body off the roller slowly.
- Exhale as you roll forward, creating a curve in your spine. Inhale as you roll back slowly.
- Repeat 10-15 times.
- Lower Ab/Leg Lift:
- Lay on the roller with both feet firmly on the floor, knees slightly bent.
- Bring your chin to your chest while keeping your navel pressed into your spine.
- Lift one leg at a time straight up in the air, leaving the other foot firmly on the floor.
- Keep your hands pressed firmly at your sides.
- Alternate legs, keeping abs tight and body stable.
- Repeat 10-15 times.
- Side Stretch:
- Sitting on your right hip with your knees bent under you and facing forward, place your right hand on the Foam Roller.
- Inhale as you stretch your left arm straight up in the air.
- Pull in your navel, and you continue to lengthen your side.
- Exhale and reach your arm up and over towards the right side, stretching your left side as the Foam Roller moves away.
- Repeat 10-15 times and switch hips.
- Scissors:
- Lay on the roller with your arms at your side, legs straight, and toes pointed.
- Bring your chin to your chest while keeping your navel pressed into your spine.
- Alternate lifting each leg up and over, keeping toes pointed.
- Keep hands and elbows pressed firmly at your sides on the floor.
- Alternate legs, keeping abs tight and body stable.
- Repeat scissor motion 10-15 times.
What to buy with Trigger Point Foam Roller
- Rolyan Energizing Exercise Balls
- Rolyan Energizing Exercise Bands
- Finger Fitness Spheres Metal Balls
- Fitterfirst Classic Sit Discs
How to use a Foam Roller?
- Start with laying on the roller to a position between the ground and the muscle group you want to target.
- Slowly roll your body back and forth on the top of the roller by lightly applying pressure using your body weight.
- Start with light pressure and increase the pressure as you get used to foam rolling.
- You can adjust the pressure by reducing the body weight put onto the roller.
- If you feel any trigger points or adhesions, spend a little more time working on those tender areas.
- Little pain and discomfort are expected but stop using it if it is too painful.
