Foam roller is an exercise tool used for stabilization exercises and muscle massage. This tool is usually used by athletes because it is versatile, durable and inexpensive. This article will teach you how to use a foam roller in a number of different ways.
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Method 1 of 3: Massaging Muscles with a Foam Roller
Step 1. Find a foam roller
You can borrow it before spending money to buy it.
- Use a foam roller at the gym. If you can't find a foam roller there, ask the receptionist. It may be placed in the physical therapy department or in the classroom.
- Borrow or buy a foam roller from a physical therapy office. Injured athletes often undergo recovery therapy with foam rollers in overall recovery therapy. If you know a physical therapist, he or she may be able to lend one for a short period of time.
- Take a pilates class. There's usually a foam roller in a pilates studio and it's often used in core and stretching classes.
- Buy a foam roller. You can buy it at a sporting goods store or online. Purchase a high density foam roller or one with a PVC core for maximum durability. The price is around Rp. 135,000 up to Rp. 775,000.
Step 2. Find an area to practice
You will need a flat area of about 1.2 x 1.8 meters to stretch with this tool.
Step 3. Prepare for muscle pain
The process of myofascial release, or self-massage, requires the courage to stress the delicate tissue called the fascia using your body weight as weight. The pain in tight muscles is the same as the pain felt during a Swedish massage.
- Try to find a closed room if the pain in the muscles is excruciating. You will learn how to control the level of pain by resting on a roller with more or less body weight.
- Focus on the tightest muscle groups. Although at first it will cause more pain, the function of the foam roller is to deal with this pain.
Step 4. Start the sorting process carefully with the foam roller
Start by sitting on the floor with the foam roller under your bent knee. Start with your hamstrings.
- Put your arms behind your back and focus most of your weight on your arms while keeping them directly under your shoulders.
- Lift your buttocks and let the harmstrings rest on the foam roller. At this point, the foam roller should be at a point just below the buttocks. This is the initial or proximal part of the muscle.
- Let the roller move slightly down and up. These short massage movements are aimed at the fascia.
- Move the roller along the hamstring down. Use rolling motions and massage for at least 1 minute along the muscles.
- Control the pressure and pain that arises with your arm. Lower your arms or straighten them to set them.
- Massage along the muscle 3 to 4 times before moving on to another part.
Step 5. Use a massager with a foam roller to treat tense muscle groups
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When you're done with the hamstring section, move to the calves. Start just below the knee joint and massage along the calf 3 to 4 times. Focus on areas that are particularly tense by massaging them for 1 to 2 minutes before moving the roller all over the calf muscles.
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Use a foam roller on the buttocks. Start at the top, just below the hipbone. Use massaging movements on the muscles with the thickest flesh. For more precise aiming, position your body into a figure 4, with your right shin on your left thigh as you move the roller. Switch to the other side and repeat this movement.
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Face to the side and massage the hip muscles. Use your feet and elbows to maintain stability as you move the roller from the top of your hips toward the top of your thighs.
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Rotate the body and rest on the roller. Take a plank position. Massage the hip flexors and quadriceps.
Use a Foam Roller Step 5Bullet4 - Massage the tense back muscles with a roller. Start at the bottom of the spine and move the roller in short, several short upward motions toward the shoulders.
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You may hear a crackling sound when the muscles are no longer tense. Do not massage this area if you have severe spine problems.
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Step 6. Focus on muscle tension
Everyone is different, so it's a good idea to modify this exercise to work with your most tense muscles.
- Notice when your muscle tension begins to dissipate. You may feel less sore muscles or feel more relaxed after massaging muscles with this roller.
- Repeat several times per week. Many athletes use a roller to massage the muscles every other day.
Method 2 of 3: Train Muscles with a Foam Roller
Step 1. Prepare the practice area
Place the exercise mat on a flat surface. You can wear shoes or take them off.
Step 2. Prepare your body for stability training
Warm up with cardio for 5 minutes before working your back and abdominal muscles.
Step 3. Do planks
Take a push up position on the mat.
- The plank position is the same as the push up position where the entire body weight rests on the feet and hands. Your body should form a straight line from your shoulders to your ankles while your core muscles work to keep your body stable in this position. Prepare a foam roller to do the plank position that requires higher skill.
- Place the foam roller on the mat where you will place your hands. Do a plank with your hands pressing the foam roller firmly. You'll get an extra advantage because the muscles work harder when you keep your body in this position.
- You can also do a plank by resting on the outside of your arm. Link your hands together and make sure your elbows are directly under your shoulders while resting on the foam roller. This is a slightly easier method because you don't have to keep the whole arm steady. The wrists and shoulder joints don't work too hard either.
- Keep doing planks for 1 minute. You can also try push ups that require high skill while in this position.
- Move the foam roller to the bottom of the mat. Do planks and push ups while your feet try to keep them stable on the roller.
Step 4. Perform abdominal exercises on a foam roller
Place the roller in a parallel position with the spine. You will feel some instability when you move it sideways.
- Keep your body steady with your legs when doing crunches or oblique twisting exercises.
- Keep your body stable while slowly lifting your body 0.3 m at a time while doing the lower abdominal exercises. Lift your upper body away from the foam roller starting at the shoulders.
Step 5. Do lunges
Place the roller slightly behind you as you stand on the mat.
- Stand with your feet hip-width apart. Transfer your entire body weight to your left foot and place your toes on the foam roller.
- Bend your left knee and move the foam roller back, while maintaining balance with your left leg.
- Repeat on the other side 5 to 10 times. This exercise can train balance if done as much as 2 to 3 times per week.
Method 3 of 3: Get Rid of Back Muscle Pain
Rollers can relieve back pain. However, never do it on injured muscles. If you do this to an injured muscle, the pain or injury may get worse.
Step 1. Move the roller under the back
Keep moving to massage your back until you find the sore spot. Continue to massage the painful area for a few moments and focus on that area.
Step 2. If the pain is unbearable, stop
You only need to massage this muscle for as long as you can bear the pain.
Step 3. Try to relax
If the muscle you just massaged feels very sore or strange, rest this area. Usually after you treat the pain with this method, the muscle you are working on will feel a little strange.
Step 4. If that muscle hurts the next day or another muscle hurts, repeat this technique on that muscle and you'll soon get used to it
It's actually easy to get used to pain or something painful if your willpower is strong.
Tips
- Ask the gym if they offer foam roller classes or not. Some gyms offer free instruction to their members.
- Most physical therapists recommend foam rollers with a core made of PVC. Studies show that the harder the foam roller, the greater the benefit it provides to your muscles.
Warning
- Never use a foam roller on an injured muscle. Try consulting a doctor or physical therapist before using it to train or stretch.
- This device was not created to treat multiple joints such as the knees and elbows. This tool works to treat muscles and soft tissue, so place it on the muscles before starting your massage routine.
