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Home / Fitness and Health / How To Use Your Foam Roller For Muscles

How To Use Your Foam Roller For Muscles

Before you take the foam roller out of the crowded corner of your fitness center for a warm-up or cooldown, you should know why you want to use the device.

It all starts with the fascia. Fascia is a connective tissue that binds and covers the muscles, much like shrink wrap. Until just a few years ago, the scientists thought that was all they could say, but they have learned that this affects the muscles' ability to contract and the movements that can coordinate them together.

Part of the wear and tear we suffer from everyday stress and aging is damage to the fascia that can lead to trigger points ̵

1; knots that feel tender, even painful when something presses against our muscles. Untreated trigger points can unbalance the fascia system of the body, which can lead to other problems such as muscle imbalances and injuries.


Men's Health

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A Complete Compendium of Fitness Knowledge Can be found in Men's Health Encyclopedia of Muscle : The band is full with training routines, helpful training tips, and definitions for just about any term in the gym you've ever wanted to know.

What you can do with Self-Myofascial Release

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<p class= To treat them, Physiotherapy The sts have recommended a self-myofascial release (SMR) – exerting pressure on a muscle to trigger a nervous system reaction that relaxes the muscle.It is similar to a massage. [19659003] There's a mechanical component as well: When you apply pressure to a muscle with a foam roller, it's like squeezing a sponge, just like a sponge picks up water when you release the squeeze while you put it under a running faucet Keep your fascia water when you are compressing Remove the roller. "The relief that people feel is from resuming hydration that lubricates the fascia, muscles and joints," says Sarah Jamieson, coach and founder of Moveolution. "This will help to clear the jams and remove toxins that stick in the intramuscular fluff," she says.

According to the National Academy of Sports Medicine, SMR can reduce muscle pain, pain and tension, temporarily increase range of motion, and reduce overall stress in the body by putting the nervous system in a parasympathetic state, ie, promoting relaxation. For these reasons, SMR can be used before and after training, and you can take your time for any other occasion.

Using Self Myofascial Release

  Self-massage and reflexology therapy balls

Getty Images marekuliasz

While the foam roller was designed specifically for SMR you can use almost any dense, wheeled device, including tennis ball, lacrosse -Ball or PVC pipe, to be treated. Even a rolling pin like your mother used for homemade pizza dough works.

The best tool depends on your tightness and the muscle group you roll. If you do not have your own role, consider this Triggerpoint vibration model or one of these options.


If you have not started rolling and need to treat some very sensitive areas, the foam rollers in the stretch area of ​​your fitness center are probably adequate. If you have been lifting for years and sticking to a rather thick side of beef, you may need to roll a barbell up and down the quad to get it released. Some muscles are too small or too quiet to be hit directly with a wide foam cylinder. For example, if you roll out the upper back, the back shoulder hollows, and the hips, balls may apply targeted pressure.

The most important thing about rolling trigger points is not to make them worse. The application of more pressure is not necessarily better and may even make the muscle stronger as a protective mechanism. SMR can feel intense, but should not hurt.

"It hurts," her nervous system says to stop, "says Sam Pogue, a performance coach for Onnit. "Do not use pain or violence as a measure of success." On a scale of 1 to 10, where 1 stands for nothing and 10 for agonizing pain, SMR should never be higher than 6, says Pogue. If you drag your muscles onto a hard surface, you can break blood vessels and damage your nerves, which takes a long time to heal. So make yourself comfortable.

How to Make (Foam) Roll

Place the muscle on which you want to roll the device and move your body so that the muscle gently rolls up and down. Drive for 30 to 90 seconds and pause in places that are particularly tense or soft. Once you have found these areas, take a deep breath and let it out slowly. Try to relax, and you will find that the muscle releases more.

One of the misconceptions about SMR is that the scar tissue in the muscles is broken up and the trigger points are completely removed. Pogue says that the goal is to loosen up these knots so you can get relief and move better at the beginning of a workout, but "you will not get a knot that is completely solved by rolling the dice. It's there for a reason – it could protect you, "he says. If you did not have this scar tissue, muscle and fascia could do more damage.

While rolling is fairly self-explanatory, you'll find some instructions below (which you can also find in the Men's Health Encyclopedia of Muscle) for releasing the areas that Pogue is most likely to need needs it.

Thoracic Spine

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			<span class= Mitch Almond

Lie with your upper back straight on your body, cross your arms over your chest, lift your hips off the floor, and roll them Shoulder blades off


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Get on your side and reach the arm of this page Your thumb is pointing roll up to the waist.


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			<span class= Mitch Almond

This muscle lies on the side of the hip and is usually very close to people sitting at a desk for a long time, lying on their side and placing the roll directly under their hip bones, placing their upper legs over their lower legs and laying their feet on the floor, roll up your body so that the roll is your leg about halfway to the knee moves.


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<p class= Die Most people roll this hip muscle on the roller with one leg crossed over the other, which puts the muscle in a stretched position, which Jamieson believes is too severe as it is usually tough and tender Instead, Jamieson recommends a more subtle attack by bypassing the piriformis before compressing them directly, and then lie down on your side and place a tennis ball just below it.

Top of a buttock (the coat of arms of the sacrum) Roll up to the top of your hipbone (the crest of the hip) and then down to the side of your buttock where you meet your buttock muscle and piriformis.


  image [1 9659029] Mitch Almond

Lie downside down and lift one thigh 90 degrees to the side and bend the knee to roll and roll the area down to the knee.

When to Roll

Remember that rolling has a relaxing effect on the nervous system. If you roll a lot, you can get really sleepy. This is the last thing you want to do before you start exercising. Spend just a few minutes rolling out your narrowest areas before training. After training and on different days, you can spend more time on it, rolling your body thoroughly. Pogue suggests rolling at least two days a week.

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