How to do Foam Rolling

How to do Foam Rolling, How to Make Your Foam Roller Workout Even More Beneficial

How to Make Your Foam Roller Workout Even More Beneficial

By February 28, 2023

Are you one of the few that has a gym with access to a power plate? Great! You can use this by adding the power plate to your foam rolling regimen. Even more benefits!
Because the power plate offers three planes (moving in all directions, from forward and back, side to side, and even up and down), it will force your muscles to compensate for this. This will exercise your muscles, leaving them lean, healthy, strong, and flexible.

Avoid Critical Foam Rolling Mistakes

To help you foam roll successfully, remember to avoid:

  1. Foam Rolling directly onto an injured area. Though it doesn’t seem logical, rolling an injured area isn’t a good choice. The reason is that the pain’s source isn’t usually where the pain is actually located.
    What to do instead. Instead of directly rolling the painful area, try to roll the areas around it, focusing on any connecting muscles. Then, roll in towards the painful area again. This stops any inflammation, while also working the actual injury source.
  2. Foam Rolling too quickly. This basically renders your rolling a moot point. It won’t do any of the things you want, such as relieving tense muscles. It won’t do you any good; instead, go slowly for maximum benefits.
    What to do instead. You’ll want to move slowly. Preferably, at a ratio of one inch per second. Work sensitive areas even more slowly, and go over it repeatedly. Think about what you’re doing, why you’re doing it, and how it works.
  3. Staying in one spot too long. It might not seem to make sense; we’ve been harping on the benefits of repeatedly going over spots. We promise you, there’s a reason behind it and an explanation! Though working one spot for up to ten minutes is normal for some athletes, you don’t want to do it for too long. That can cause problems, ranging from bruising and inflammation to nerve and tissue damage. Be cautious!
    What to do instead. Gentleness will get you far. Don’t begin using your full body weight; use half. You’ll adjust the pressure with your body. Once you have the hang of it, you can use all of your weight. Remember: You can always have another session later if you have sore spots. Don’t overdo it!
  4. Foam Rolling in bad posture. Like most exercises and other fitness regimens, posture is key in Foam Rolling. It’s hard work and is often done in strange positions. But, if you find yourself falling out of the posture needed for each exercise, you should regroup and then continue. If you don’t, it can make the
    problems you face even worse…or even form new ones.

How to prevent bad posture. Keep yourself mindful of your alignment, and don’t let your mind wander from it during your session. If you’ve had a long, grueling workout, and are beyond exhausted? You can always do your Foam Rolling later so that you can be sure to maintain posture. To check your posture, use a mirror, or even record it on your phone. Then, adjust.

And finally – Enjoy using your Reehut Foam Roller, and enjoy the increased benefits that it is sure to bring to you!

How to do Foam Rolling, Upper Body Foam Rolling Techniques

Back Foam Rolling

By February 28, 2023

To begin Foam Rolling the back muscles:

  1. Start with your roller positioned beneath your mid-back. To provide your head with support, you can use your clasped hands to cradle the back of your hand. Alternatively, you can cross your arms over your chest, like a push up. Choose whichever feels right for you. Then, lift your hips up until they are no longer on the ground.
  2. Now, you’ll want to roll your body downwards. This will put the roller in direct contact with your upper shoulders. Make sure your hips never touch the floor.

TIP: You should definitely NOT use the roller on your lower back or neck. That’s best left to a professional masseuse. Rolling here will actually cause more tension and pain.

How to do Foam Rolling, Upper Body Foam Rolling Techniques

Lats Foam Rolling

By February 28, 2023

To foam roll the lat muscles:

  1. Start by resting on your side, the arm on the bottom extended out, but not rigid; keep it relaxed. Place the roller just above the bottom your ribs, midway up your torso.
  2. Roll upwards. You should stop around your underarms.

TIPS: Shoulder blade tightness is a common problem. So, it is likely that you’ll come across a sore or tight spot during this. When that happens, keep breathing and continue working for about a minute. You’ll need to adjust your angles to roll other parts of this muscle group, similar to the legs.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Piriformis Foam Rolling

By February 28, 2023

This is the muscle group most affected by desk jobs. Sitting down all day will cause your Piriformis muscle to be very tight and uncomfortable. You can roll away this tightness!

To begin Foam Rolling the Piriformis:-

  1. You’ll be starting by sitting on the foam roller, then shift so that all of your weight is on one side of your buttock. Locate your priformis: It should be near your hip joint. If you start hurting in that area, you’ve probably found it. Now, place the other foot over the opposite knee.
  2. Now, begin to roll back and forth. Keep yourself alert for trigger points. Hold still when you find them. Then, move on to the next side.
How to do Foam Rolling, Lower Body Foam Rolling Techniques

Adductor Foam Rolling

By February 28, 2023

Adductor muscles, though not always known by nme, are the muscles that run along your inner thigh. These are the muscles that cause the feeling of tight hips. And tight hips are an athlete’s worst enemy! It limits lower body movement, making certain exercises (squats, lunges) more difficult. The position to start this isn’t comfortable, and a bit awkward. But, don’t worry: You’ll become used to it before you know it!

  1. Start with your roller positioned beneath your upper thigh, on the inside. The best way to do this si to start on your stomach, your knee bent up and positioned out towards the side. The roller will be close to your groin.
  2. Now, roll towards the knee. Don’t tense your inner thigh!

TIP: Your upper body shouldn’t turn during this exercise. Keep your torso parallel to the floor or mat.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

IT Band Foam Rolling

By February 28, 2023

You caught us: This isn’t actually a muscle. Still, the IT band causes a lot of the common aches and pains people experience. This is especially true of runners. “Runner’s Knee” is caused by a too-tight Iliotibial Band (IT Band). It is made up of a thick band of fascia that runs from the side of your leg, knee to pelvis. This can be painful at first, so start carefully and gently.

To foam roll this area:

  1. Start by lying on your side. The roller should be placed right below your hip.
  2. Move the roller to above the knee. For more stability, your forward foot should be kept planted on the ground, flat.
How to do Foam Rolling, Lower Body Foam Rolling Techniques

Quadriceps Foam Rolling

By February 28, 2023

A common reason for knee pain? Quadriceps that are far too tight. This will also cause bad posture, as well!

  1. Begin by lying face down, with the roller positioned around your hips. You can do one or two legs at a time; that’s up to you.
  2. Roll slowly down towards your knees.

TIP: Quadriceps are a huge muscle group. Because of that, you’ll need to turn to hit all of the different angles. This is done by turning your feet. When working angles, focus on one leg instead of both, then switch.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Glutes Foam Rolling

By February 28, 2023

Believe it or not, your glutes can cause a lot of the pain in your body! Tight glutes are a real problem, causing a lot of lower back pain. If you are Foam Rolling, you’re able to release these trigger points, stopping the pain and aiding in movement. For those with sciatica or other lower-back pain, this is a must-have.

  1. Start in a sitting position, with one leg positioned over the other. You’ll be sitting on top of the roller. Make sure they are at the top of the glutes, just below your lower back. For stability, you should lean on your working leg slightly.
  2. Now start to roll, in a downward movement. It should only be a few inches. Try not to fall off of your roller!.

TIP: To work every part of your glutes, keep your body weight centred and lean your hips in accordance with the area you’re working.

How to do Foam Rolling, Lower Body Foam Rolling Techniques

Tibialis Anterior (Shins) Foam Rolling

By February 28, 2023
This is an easy muscle group to overwork. This will result in tight, painful muscles. Foam Rolling will ease this shin pain…and tension.
  1. Begin your rolling just below your knee, focusing on the muscles on your shin. For the most effective rolling, keep your abdominal muscles engaged. Your back should be flat, as well. Put as much weight on your roller as you can without it being intolerable
  2. Now, roll, starting with the front of your shins. This is the area from below your knee to your ankles. You can do this by slowly pulling your knees up in the direction of your arms. Your arms should be motionless.
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