Foam roller stretches are a great way to perform myofascial release either on your own or at your therapist’s. You can gain the tremendous benefits of a deep sports massage and, if you use the foam rollers at home, rather inexpensively.
A lot of people who engage in regular exercise, such as athletes, experience pain at some point in their active lives. The reason is mostly because of tightening of the muscles, limited range of motion in the exercise, or aggravating injuries. That’s where Self Myofascial Release (SMR) through foam roller stretches, or what is also known as Foam Rolling, comes into the picture.
Just below the surface of our skin lies a dense connective tissue called superficial fascia which covers up the whole body. It is basically a special layering packed with adipose tissue, connective tissue, nerves, blood, and lymph vessels. The muscles and fascia in the body make up the myofascia system. Whether you have a sedentary lifestyle or are an active athlete, stresses like inflammation, certain injuries, and postural issues can bring about adhesion of these muscles and fascia, thus causing pain and restriction in movement.
Basics Of Foam Roller Stretches
Foam rollers are becoming the go-to therapy with regard to this problem. It’s actually pretty basic, using the weight of your body, you apply pressure through myofascial release stretches to the affected areas in the muscles with the use of foam rollers. It makes use of sweeping strokes and stretching exercises to long muscles groups like the back, calves, quadriceps, and adductors.
It may not necessarily be the most comfortable way to relieve muscle tension because sometime you need to be quite the contortionist, but foam roller stretching exercises are an effective way to relieve muscle pain.
The foam roller is essentially a log composed of foam. It comes in different sizes but it is usually around five inches in diameter and three feet in length. It can bring discomfort at first, but it will pay off in the long run when used properly. When done regularly, you’ll be able to get rid of tightness in the muscles and possibly prevent muscle pains from occurring in the first place.
When To Do Foam Roller Stretches
Ideally, the foam roller routine or foam roller workout should be done after strenuous activities since you always feel your muscles tightening up at those times, but you can do it whenever you feel any muscle discomfort due to overstretching or overuse. Myofascial release stretches zero in on the knots created in your muscles and aid in the relaxation similar to how a massage works.
Foam Roller Stretches Work Out
Again, it is done by means of exercises that involve stretching. To perform these, you will have to lie on top of the foam and start rolling, focusing on specific areas where the discomfort is felt. Myofascial release is a routine wherein you’re supposed to use gentle yet consistent pressure on the soft tissues and applying traction to the fascia while at it. Foam roller stretches can bring about softening and lengthening (release) of the fascia and getting rid of scar tissue or adhesions between skin, muscles and bones.
Foam rollers are inexpensive. With experience and the necessary adjusting, you can zero in on any of the muscle groups. There is a new style of foam roller called the Grid Foam Roller that, through its design and construction, gives you a more targeted self-massage of the myofascial trigger points. So, if myofascial pain is something that you suffer with, you may want to check into adding foam roller stretches to your pain relief arsenal.