Foam rollers help prevent common injuries that come will repetitive exercise that result in tense muscles. Many runners, for example, become painfully well acquainted with their IT band if they don’t carefully massage that band of tissue. For those of you that don’t know, your IT band is the large band of tissue that runs from the outside of your hip to just below the outside of your kneecap. This muscle is associated with countless different injuries, the most common being lower pack pain, because the muscle in your IT band can get so tense that it will pull on the muscles in your back. You may not even feel the pain in your IT band, you might just feel in your back. Foam rolling every day ensures that you are properly massaging away the fascia build up in your muscle which helps prevent those areas from becoming trigger points.
Had a rough day? Don’t be afraid to foam roll your worries away. Digging for those tight knots releases built up tension in the connective tissue to keep you less stressed. In order to combat all the accumulated the stress I am sure many of you require, try a simple full body routine. You will be amazed by the immediate results.
This simple piece of foam will also help increase your flexibility if it is used routinely, not once every few weeks. My dad, despite his age, is more flexible than he had ever been, even in his youth, after using the foam roller and can now easily touch his toes which is difficult to do, even for me. Keeping flexible throughout your life is crucial, it greatly reduces the chance of injuries, improves your performance, and keeps you strong and healthy even through old age.
The foam roller stretches all types of muscles, here are a few of them which i strongly encourage you to try at home! Instead of watching T.V. on the couch or studying flashcards at your desk, complete these activities while you are using the foam roller, it is a great way to kill two birds with one stone. Foam rollers are not that hard to find and are fairly cheap, I will insert a few links at the bottom if you don’t own one and are interested in purchasing one but for now here are some easy exercises for you to try out at home.
I know that it’s kind of a long video so if you are looking for a specific exercise, here are the times at which worked each muscle
Quad: 00:40 – 01:10
IT Band: 01:10 – 02:10
TFL (Upper Hip): 02:10 – 03:10
Inner Thigh: 03:10 – 04:25
Piriformis (Glutes): 04:25 – 05:25
Hamstrings: 05:25 – 06:40
Calves: 06:40 – 07:45
Shins: 07:15 – 08:45
Upper Back: 08:45 – 10:05
Lats: 10:05 – 11:10
Triceps: 11:10 – 12:05