In this post we discuss our Top 3 foam roller exercises that you can do right from home!
The foam roller is a popular piece of equipment within rehabilitation settings, personal training settings, and can even be utilized within your own home! Foam rolling is an intervention that has the potential to assist in improving ROM (range of motion) by minimizing tissue tightness and decreasing the onset and severity of DOMS (Delayed Onset Muscle Soreness) following exercise. Before we dive in deeper I’d like to touch briefly on a few Do’s and Dont’s of foam rolling.
Do’s of Foam Roller Exercises
Take your time and avoid rushing through interventions.
Perform in a safe environment, ex: on the floor.
Dont’s of Foam Roller Exercises
If pregnant, avoid foam rolling lower extremity (primarily calves).
Roll over the joints directly.
Provide too much pressure to targeted tissue.
1. Foam roller exercise that focuses on the shoulder and thoracic spine.
First, we focus on a foam roller exercise for the shoulder and thoracic spine. This exercise will assist in shoulder mobility, primarily with overhead reaching or activity. One key benefit of this exercise is the ability to activate your serratus anterior muscle. The Serratus anterior muscle is a muscle that originates on the surface of the ribs at the side of the chest, therefore promoting improved scapular mobility. In addition, a second key benefit is to facilitate improved extension of the thoracic spine for improved posture.
2. Foam Roller exercise that focused on decreasing tightness in the chest and anterior shoulders causing a forward flexed posture.
Next, we focus on decreasing tightness in the chest and anterior shoulders. When performed correctly, you will facilitate thoracic extension in combination with stretching of the pectoralis muscles. As seen in the video, you can either keep your arms across your chest, you can place your hands behind your head.
3. Foam roller exercises focused on the iliotibial band or better known as the IT band.
Finally, we focus on the IT band. Most importantly, you should use use light pressure, rather than over pressure, to reduce worsening discomfort when utilizing the foam roll for mild IT band soreness, . Begin by gently applying body weight into foam roller. Start out by rolling in a small area to assist in reducing tightness to the tissue. Tightness in the IT band is typically attributed to other muscles that may be weak or tight. Therefore, if no relief is achieved by foam rolling please be sure to not apply over pressure in search of relief.
Thank you for taking the time to watch our videos and read our blog posts! If you are experiencing any issues with any of these movements please don’t hesitate to reach out to us. Click this link to request a Free Evaluation.
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