Foam rolling can be defined as a type of self-myofascial release applied to a specific part of your body to relieve pain. Studies indicate that foam roller exercises increase motion as well as improve your flexibility. With increased motion, you will experience limited soreness.
This Article Usain Bolt Has Outlined 10 Foam Roller Exercises To Help Runners Recover Afterward
1. Calf Roll
In a seated position, put a foam roller under the lower leg. Your other hand should be placed on the floor to support part of your weight. Shift your hands just behind you or at the side and then press down so that you can raise your hips from the floor. Put the weight against the calf muscle. Roll from below your knee as you head above the ankle. Repeat the process with the other leg.
2. Upper Back Roll
Upper back roll is one of the easiest and helpful exercises for runners.Lie on the floor with your back. Put a foam roller underneath the upper part of your back and then cross your arms at the front while protracting the blades of your shoulders. Lift your hips off of the ground and the place the weight onto the roller. Move the weight to one side while rolling your upper towards the mid back.
3. Groin Roll
Lie on the floor while holding one of your legs on top of a foam roller.Move as much weight as possible onto the roll as long as it can be tolerated. While attempting to relax the muscles found in the inner thigh, roller over the region located between the knee and hip. Do the same with the opposite leg.
4. Hamstrings Roll
While seated, ensure that you extend both legs on the foam roller in order to position on the back of your upper legs. Put your hands at the side or behind so that you can support your weight.
5. Quadriceps Roll
Lie and face down with your weight supported by the forearms and hands. Put the roller underneath one of the legs and keep your foot off the ground. Shift part of your weight onto the leg that will be stretched. Repeat with the opposite side.
6. IT Band Roll
Lie using your side and place the bottom leg on a foam roller. Ensure that the knee and hip are crossed at your front. Put as much weight as you can tolerate on the bottom leg. Roll your leg over the foam roller to the knee. Repeat the motion with your opposite.
7. Lats Roll
Lie on the floor and place a roller under the back. Keep your arm on the side that will be stretched. Maintain your body part off the ground. Repeat with the opposite side.
8. Chest Roll
Put your foam roller under the floor. Lie on the floor while facing down at a shoulder height and then extend your arm in a forward direction. Press your chest into the roller and then roll in small motions. Roll backwards and forwards on the chest.
9. Glutes Roll
Sit on a foam roller with your butt. Bend the knees and cross one of the legs until your ankle is over the knee. Move the weight to one of the side and roller over the glutes so that you can feel the tension created. Repeat with the other side.
10. Lower Back Roll
While seated, put a foam roller under the lower side of your back. Cross both arms at the front and then protract your shoulders. Raise your hips from the ground and then lean backwards. Now roller over in the backward and forward position while keeping your weight of your spine. Roll over the lower back. Repeat this process with the opposite side.
What the Best Foam Roller Should You Choose?
Ultimately, it all depends on your purposes as to what makes the best foam roller for you. As a marathoner and an experienced foam roller user, We recommend a much harder foam roller one such as the Yes4all Accu-point roller and Blue while someone less experienced will often recommend (and should prefer) a softer option that is easier to use.