I cannot stress enough how important it is to foam roll out before each and every workout. Foam rolling also known as “self myofascial release” (SMR) is designed to open up the fascia around the joints enabling your body to start in a neutral state. “Fascia is a fibrous layer of connective tissue that surrounds the muscles in the body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.” (http://www.fleetfeethartford.com/sports-medicine/benefits-of-foam-rolling)
The more stretch, the more mobility and the more force of production the muscle will be able to produce during movement. SMR will help you open up the muscle spindles around the joints to aid in maintaining muscular length, correcting muscular imbalances, relieving muscle soreness and joint stress so that you start each workout in a neutral state. This will help prevent injury and keep your body running efficiently.
Genetically we are structurally a byproduct of our parents. Chances are that if your parents have lordosis (an excessive curve in their lower back) or rounded shoulders you will have them too. Our structural skeletal design affects how our muscles pull in various directions in the body and function. Our muscles naturally tighten up from our everyday habitual patterns of sitting, running, walking, lifting, and as a result muscular imbalances will occur. It is important that we keep our bodies happy and healthy so that they are functioning at an optimal level. Some of the many benefits are listed below:
FOAM ROLLER BENEFITS:
1. Increases soft tissue extensibility
2. Increases range of motion and flexibility
3. Decreases adhesions and knots throughout the body
4. Prevent new injuries from occurring, while keeping current injuries at bay.
Place the roller along the area that you are targeting Ie: quadriceps and make sure that you roll the entire length of the muscle from hip to knee. Hold the roller on the areas that may be a little more sensitive to help break up the adhesions. It should take you a total of 60 seconds to roll out each section.
*Please note it may not feel comfortable or even bearable at first, but I promise that it gets better. As the adhesions start to break apart and release, you will notice an increase in your range of motion and functionality so that you can perform to the best of your abilities. Safety first. Please use the guidelines below for a tutorial on how to foam roll correctly.
LOWER EXTREMITIES:
1. IT BAND
2. Quadriceps
3. Adductors
4. Anterior Tibialis (Shins)
5. Hamstrings
6. Calves
7. Gluteus Maximus + Minimus
8. Latissimus Dorsi
Incorporating foam rolling into your fitness routine can have a profound impact on your performance and overall well-being. It’s a small investment of time that yields significant results. So, don’t underestimate the power of foam rolling. Make it a part of your pre-workout ritual and experience the benefits firsthand.
Remember, a healthy and resilient body is the key to unlocking your full potential.
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