Introduction
Throughout strength training, athletic performance and fitness in general, recovery is yet another crucial factor that people lack. Nevertheless, Principle of rest, rehabilitation and recovery must never be neglected for these substances constitute quality of improvement and avoidable injuries. Foam rolling exercises is one of such technique that has lately found its way into common use among athletes and fitness enthusiasts.
But wait, what does foam rolling entails? Foam rolling, also known as self myofascial release is how you would massage a bunch of muscles or the whole body with foam rollers, bought be often either really firm foam or really hard plastic foam. In order to use the foam roller , persons transfer the foam roller on the areas of the body that has rigid muscles and experienced discomforting knots and trigger points with the aim of exercising flexibility and movement keywords associated with recovery. Besides, it is effective in disrupting the scar tissues that may have developed in the connective tissues owing to injury, physical stress or strain or excessive use.
In this article, the author will uncover the foam rolling exercises; the purpose of foam rolling and its benefits; and the comprehensive list of foam rolling exercises for better recovery and athletes performance.
Benefits of Foam Rolling
1. Enhanced flexibility: Foam rolling can cut it down as it reduces the tension in the muscle, thus allowing the muscle to be more flexible because by having better range of movement. One of the benefits characterized by ultimate flexibility is; the chances of incurring an injury are slightly minimized and techniques of motion is enhanced.
2. Reduced muscle tension: Foam rolling works as self myofascial release and can be used to release muscle taut bands and trigger points so as to reduce one’s muscle stiffness. Stretching is good for relaxing the muscles to maximize the benefit of the exercise process and good for muscle flexibility in general.
3. Increased blood flow: Foam rolling actually helps to increase blood flow in the muscles that is being targeted. Resulting in increase in perfusion and removal of metabolite waste, nutrients and oxygen to muscles to make muscles efficient and healing.
4. Improved muscle performance: This is because foam rolling exercises can be employed to stretch muscles and activate particular muscles in order to make all muscles stronger in order to enhance their function.
5. Increased lymphatic drainage: Foam rolling also aids in the process of increasing the flow of blood and therefore also aids in the increasing of the flow of the lymphatic system hence reducing cases of muscle swelling and making a recovery process easier.
6. Reduced muscle soreness: Foam rolling is a self-myofascial form of self release that concentrates on those areas of contractions to release tension and decreases the muscle tenderness and aids in muscular recovery after an exercising process.
7. Injury prevention: Foam rolling exercises can be used on a regular basis to prevent injuries since it acquire muscle imbalances, increases flexibility and enhances muscle functions.
Foam Rolling Exercises: A Comprehensive Guide
1. Foam rolling upper body exercise
a. Traps (trapezius) release: Lying on your back hold the foam roller underneath your back between your shoulder blades, your arms to be by your sides. Then do a back bend, raising your head, your chest, and legs at a little off the ground. Slide up and down along your traps for 30 Secs to 1 min.
b. Chest and front deltoid release: Lay face up with the foam roller under the back muscles at the top of the shoulders and place hands palms down flat on the floor. Your knees should be bent, and your feet should touch the floor. Move slowly through the chest area, concentrating on your pectoral muscles and front deltoid muscles for about 30 seconds to one minute.
c. Lat release: Lay face down with the foam roller under the upper chest region keeping your arms forward of your body. Jog sideways across your latissimus dorsi muscles for 30 seconds to 1 minute.
2. In lower body foam rolling exercises
a. Quads: Lie across the foam roller, placing the foam roller vertically against the wall. Put one leg straight and the other bent, so that the heel of that knee meets the ground. Place your body weight on the wall and move the foam roller on and off the quadriceps for 30 seconds to one minute. Repeat on the other leg.
b. Hamstrings: Sit on the edge of a foam roller bringing your knees toward your chest and placing the roller under the hip bone. While standing side-by-side, cross one ankle over the other knee, and then roll forwards and backwards along your hamstrings in a circular motion, for 30 seconds to 1 minute. Repeat on the other leg.
c. Hip flexors: Put your legs out in front of you, and sit on the foam roller. Roll side to side on the area of hip flexors for approximately 30seconds to 1 minute.
d. Glutes and IT band: It entails placing the foam roller in the form of a vertical line leaning against a only wall while lying on your stomach. Straighten both legs out, then glide forward and backward along your glutes and the iliotibial tract muscles for 30 seconds to 1 minute.
e. Calf release: Stand facing the wall and placing a foam roller horizontally and touching the wall. Lie with one leg straight, and the other curled to contain the foot on the floor. Slide the foam roller up and down along the muscle of your calf for half a minute to a minute. Repeat on the other leg.
3. Foam rolling of the core and the lower back muscles
a. Lower back: Standing tall against a wall or a flat surface, fit the foam roller under your lower back to be horizontal. After this position, swing your arms out to the sides and simply trace circles with your fingertips forward and backward for 30 seconds to one minute.
b. Side body: Start stretching by lying on one side, with the foam roller standing upright vertically against a wall; keep knees bent, feet flat on the ground. With the same hand, make undulating movement from shoulder to the hip alternately for about half a minute to one whole minute. Repeat on the other side.
Conclusion
In fact, foam rolling exercises have lots of benefits and this could be added to your post training regime or included in your daily routine. Following the recommended foam rolling exercises that are listed above, it will be easier to address the tight muscles, reduce tension and the overall recovery cycle will be made better to help many achieve their fitness goals and objectives more effectively. Call back once more that regularity guides us here, and utilizing foam rolling workouts into your program will assist you obtain the best outcomes.
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