5 Beginner Foam Rolling Moves
Tuesday, September 11, 2018
LifeTime WeightLoss in exercise recovery, foam rolling, mitchell keyes

Everyone can benefit from foam rolling.

Although popular with our fitness professionals, this tool might be one of the most underutilized pieces on our fitness floor.

Per Mitchell Keyes, master trainer with a credential in muscle activation therapy, “Foam rolling supports a technique, called self-myofascial release (SMR), that helps apply pressure to the tissues around your muscles.  This tissue can get tight (often called a trigger point or bundle of tissue) – whether from exercise, sitting all day or even wearing heels (even for men with a dress shoe), or compensation movement patterns caused by muscular imbalances, etc. – so foam rolling helps to loosen it by breaking up that ‘bundle’. One other point I’d like to make is that when you break up this tissue, you have a new range of motion. New range of motion is only a good if it’s accompanied with stability, so proceed with caution.”

The result?  Increased circulation (delivering more oxygen and water to the muscles) and range of motion.  And overall, less soreness and better results from your workouts, too.

The best trainers utilize foam rolling with their clients during their session – or at minimum, recommend them to do it before or after their training session along with on their off days to help support recovery.

But foam rolling isn’t just for before or after your workout.  Keyes suggests getting a roller to have at home so you can use it on your off days – including right after you wake up in the morning, or, for those on their feet all day, right after they get home.  “If you’re wearing heels to work every day or often – you’d benefit from rolling your foot and soleus (calf) with a hypersphere (great for getting at those harder to reach muscles) to help elevated the tightness caused from your arching your foot all day”, says Keyes.

And you don’t have to work with a trainer to utilize this fitness tool and reap the benefits.  “People should feel empowered to use one their own.  But I always caution that most often, we see individuals misuse the roller by going too fast.  Make sure you slow your roll and move in multiple directions, including up and down, side to side, etc. – and try to make it a daily ritual if you can”, says Keyes.

To get started – perform these five moves (below) that target one larger muscle group at a time.  Slowly roll until you feel a “trigger point” (it’ll feel a little painful) and continue to slowly roll back and forth for a few minutes.

You can find this type of foam roller at the club in the stretching area on the fitness floor.  There are other versions of them, too, that actually vibrate to stimulate even more blood flow.

5 Beginner Foam Rolling Moves


1.  Upper Back

2.  Quad

3.  Hamstring

4.  Calf


5.  Glute


Written By Flourish Staff

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader. 


Article originally appeared on LifeTime WeightLoss (http://www.lifetime-weightloss.com/).
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