How, why and when to foam roll
Is mobility and recovery a huge focus in your training programme? It should be! Training 4-6 hours a weeks isn't enough to combat the amount of sitting and slouching we do. Plus the positive impact we cause in the gym can sometimes bring on short term negatives like soreness and tension which if left untreated and allowedto build up can add to our problems.
Adding in some extra work can do wonders for your fitness results as well as your health and foam rolling is one of those extras we recommend you do daily.
Before we delve more into this please note that it's important you stay away from rolling out your lower back and stay off of joints and bones when rolling out.
Foam rolling is a self-massage technique which releases tightness and trigger points. Rolling out applies pressure to your muscles aiding in recovery. It's important that your muscles function optimally at all times so you're healthy and ready for anything.
Check out the videos below on how to target each area of your body.
Try adding this in your routine anytime during the day.
Before your session - Spend 3-4 minutes rolling out the muscles your going to be working during your workout. I.e. Legs and mid back before squatting.
After your session - A few minutes on the worked area followed by some specific stretching works perfectly post workout.
Before bed - Are you sore from yesterday and need to relieve some tension? A few minutes before bed will definitely help when the morning arrives plus if you've had a tough session that day then get ahead of the DOMS with some rolling.
Upon waking - Are you stiff today? Yesterday's session might have been tougher than you thought or sitting in that meeting all day yesterday might affect your training today so add a few minutes into your morning.
These are just some of the areas you can target but a perfect place to start nonetheless. There are many ways to improve your recovery and performance and decrease your risk of injury so make sure you’re putting in the work. For more information and ideas with foam rolling check out Triggerpoint.
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