"THE FOAM ROLLER"
a hidden gem in the fitness community.
Lets First talk about what this "little sucker" can do for ya. First of all increased muscle tension/tightness can promote alot of exercises/movement problems or pains. First on my list is tendonitis which is inflammation or your muscular tendon which is part of your muscle itself due to repetitive action from the muscle (over-use) or over straining the tendon it self. Secondly when your muscles are to tight they are not allowed to stretch and contract properly giving you decreased active range of motion in movements and decreased muscular performance (reaction speed, strength etc.). Third by using the roller you will be stimulating blood flow to the muscular region increasing vasodilation which will promote again flexibility and when exercising give greater absorption of oxygen for increased output and endurance 3 great reasons right off the bat to start using the foam roller GET STRONGER MORE FLEXIBLE AND DECREASE INJURY RATE AWESOME!!
Lets talk about how to use it correctly. You never want to use fast motions when rolling, use slow steady movements of the roller through the muscle and look for sensitive spots as the roller travels. When you find those sensitive spots YOULL KNOW it will hurt a bit so use your body weight correctly on the roller to minimize pressure if needed. Once you find the sensitive spots either slowly roll back and forth over it and or if pain is great due to large tension in the muscle stop and hold for 20 sec. over the spot till pain subsides and repeat. Continue this same process till you muscle feels smooth to glide over without any major pain or stimulation. There will be a chance that if your muscles are really tight that it will actually take a few difference sessions to completely rid you muscles of unwanted tension so dont worry.
HERE ARE A FEW VIDS THAT WILL HELP DEMONSTRATE HOW TO USE THE FOAM ROLLER
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