Using a foam roller is a great way to get your muscles
prepped for your new sporting season. Foam rollers are denser then pool
noodles, six inches in diameter, one to three-feet long. Professional leagues
such as the NHL incorporate foam rollers into workouts every day.
With the application of pressure along tender areas of the
muscle, foam roller techniques will break down muscle adhesions, increase blood
flow and enhance range of motion. Rollers provide myofacial (muscle tissue)
releases, which are perfect for improving tissue quality. The technique can
really steer athletes toward facing fewer injuries.
Experiment with the following exercise: Lie flat on the
floor with the foam roller positioned perpendicular to your vertebrae (across
your back) and in line with your shoulder blades, feet flat on the floor, knees
bent 90 degrees, buttocks flat on the floor.
Fold your arms across your body to allow your shoulder
blades to drift to the side of your ribcage, press your hips up slightly. Roll
back and forth in small sections to loosen up the upper back musculature. Start
with very small movements and then increase the amplitude.
Another tissue the foam roller works great on is your
Iliotibial (band running down the side of your leg). We could all use work in
that area. Foam rollers can be purchased at any sporting equipment store or
online.
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