A foam roller is a cylindrical exercise device made of foam used for self-massage. It is used to apply pressure to muscles by rolling or standing still on different parts of the body.
Foam rolling is a type of self-myofascial release that applies pressure to soft tissues to reduce pain, increase flexibility, and promote healing. The science behind foam rolling is based on the idea that myofascial restrictions and muscle trigger points can lead to pain and decreased range of motion.
Foam rolling helps relieve muscle tension and reduce stress levels, making it a great way to relax after a workout or long day.
In this guide, you’ll learn about the benefits of foam rolling, how to use it effectively, proper foam rolling techniques, and post-workout foam rolling exercises.
How to use a foam roller?
When using a foam roller, users place the targeted muscle on top of the roller and apply their weight to it by rolling it back and forth. The basic technique involves lying on a foam roller and rolling back and forth over the targeted muscle groups.
The pressure of the roller on the muscles helps to apply pressure and stretch the muscle fibers, releasing tension and increasing flexibility.
Foam rollers come in different densities, with harder rollers providing deeper pressure and softer rollers providing more gentle pressure. This allows users to choose a foam roller that matches their desired pressure level.
Foam rolling techniques
There are several foam rolling techniques that can help target specific muscle groups and increase the effectiveness of your exercise. These techniques include:
- Rolling technique (basic technique) – Roll back and forth over the targeted muscle groups to apply pressure and release tension.
- static pressure – Press the foam roller against specific areas of the muscle and apply pressure for 30 to 60 seconds.
- trigger point technique – Place the foam roller on a specific area of the muscle and roll it back and forth over that area.
Foam roller exercises can be used for self-massage, but they can also be done as part of a warm-up or cool-down routine.
The benefits of foam roller exercises are:
1. Improved flexibility and range of motion:
One of the main benefits of foam rolling is improved flexibility and range of motion. Foam rolling releases tight muscles and fascia, allowing your muscles to move more freely. This increased flexibility improves athletic performance and reduces the risk of injury.
2. Injury prevention:
Foam rolling can also help prevent injuries by reducing muscle tension and improving flexibility. Tight muscles put more stress on tendons and ligaments, increasing the risk of injury. By using a foam roller to release muscle tension, you can reduce the risk of injuries such as strains and sprains.
3. Muscle recovery:
Another benefit of foam rolling is that it improves muscle recovery. After a workout, your muscles may become sore and fatigued due to a buildup of lactic acid and other waste products. Foam rolling after a workout increases blood flow to the affected area and increases blood lactic acid excretion, promoting tissue healing and reducing muscle soreness.
In summary, foam rolling is a highly effective technique for increasing flexibility, preventing injury, improving blood circulation, and promoting muscle recovery. Incorporating foam rolling into your workout routine can help you reach your fitness goals and maintain your overall health.
When using a foam roller
Foam rolling can be done at any time of the day, but it’s best to do it after a workout, when your muscles are warm and easier to stretch. Foam rolling can also be done before a workout to prepare your muscles for exercise and reduce the risk of injury.
Who can benefit from foam rolling?
Foam rolling is especially beneficial for athletes and active people who engage in repetitive movements, have stiff or sore muscles, and want to improve their mobility and flexibility. Anyone can benefit from foam rolling, regardless of fitness level or age.
***
Foam roller exercise after training
Incorporating foam rolling into your regular exercise routine can improve posture, reduce pain, and improve athletic performance.
It is important to take deep breaths and relax while foam rolling, and to stop if you experience any pain or discomfort.
It is also important to remember that foam rolling should be performed using proper technique and only with mild discomfort, as excessive pressure can cause further damage to the muscles. is.
1. For upper back

the purpose: Relieves tension in the upper back and shoulders.
step:
- Lie on your back with the foam roller placed under your upper back.
- Clasp your hands over your chest.
- Roll back and forth across the upper back, focusing on the narrow areas.
- Repeat for 30-60 seconds.
2.For rhomboid muscle

the purpose: It relieves tension in the muscles between your shoulder blades and improves your posture.
procedure:
- Lie on your back and place the foam roller just below your shoulder blades, perpendicular to your spine.
- Cross your arms in front of your chest.
- Use your feet to roll from side to side and move the roller up toward your shoulders.
- Repeat for 30-60 seconds.
3.For chest

the purpose: Relieve chest muscle tension, increase flexibility and provide better posture.
procedure:
- Place the foam roller horizontally on the floor.
- Lie face down with the roller under your chest.
- Extend your arms into a “Y” position.
- Roll from side to side or back and forth, stopping for 20 to 30 seconds on a soft spot.
4.For middle back

the purpose: Relieve tension in your mid-back.
procedure:
- Lie on your back with the roller placed under the center of your back.
- Bend your knees and place your feet flat on the ground.
- Support your neck with your hands and lift your hips.
- Roll up and down the middle of your back, stopping at a soft spot and taking a deep breath.
- Repeat for 30-60 seconds.
5.For latissimus dorsi

the purpose: It relieves tension in the large back muscles that are involved in shoulder movement.
step:
- Lie on your side with the rollers under your armpits.
- Roll from armpits to hips.
- Pause on the soft part for 15-30 seconds.
- Repeat several passes on each side.
6. For quadriceps

the purpose: Increases blood flow and flexibility in the thigh muscles.
procedure:
- Lie face down with the foam roller placed under your thighs.
- Use your arms to support your upper body.
- Roll from just above your knees to below your hips.
- Pause in tight areas and continue for 30 to 60 seconds.
7.For IT band

the purpose: Reduces pressure and reduces pain on the outside of the thigh.
step:
- Lie on your side with a foam roller placed under your hips.
- Place your upper foot on the ground for support.
- Roll along the outside of your thighs from your hips to just above your knees.
- Concentrate on the narrow area for 20-30 seconds and repeat on the other side.
Note: Rolling your IT band in foam can be uncomfortable. Start with light pressure and increase gradually.
8. For hamstrings

the purpose: Relieve tension in the back of your thighs.
procedure:
- Sit on the floor with your legs straight and place a foam roller under your thighs.
- Use your hands to lift your hips off the ground.
- Roll back and forth over your hamstrings for 30 to 60 seconds, concentrating on tight spots.
9. For calves

the purpose: Relieves tension in the lower limbs and increases flexibility.
procedure:
- Sit on the floor with your legs extended and place a foam roller under your calves.
- Lift your hips off the ground with your hands.
- Roll back and forth on your calves for 30 to 60 seconds, pausing at tight spots.
10. For glutes

the purpose: Relieve tension in your gluteal muscles.
procedure:
- Sit on a foam roller and cross one leg over the other.
- Lift your hips and rotate back and forth over your glutes.
- Concentrate on a small area for 30 to 60 seconds, then switch sides.
Common mistakes to avoid
Common mistakes to avoid when foam rolling include:
- Use of inappropriate forms – Rolling too fast or using improper technique can reduce the effectiveness of the exercise and increase the risk of injury.
- roll your hips – This exercise is not recommended for people with damaged or unstable lumbar spine. Rolling over on your hips can put too much pressure on your spine and increase your risk of injury.
- Turn over the injured area – Turning the injured area over can make the injury worse and delay healing.
- Using a foam roller with the wrong density or texture – Using a foam roller that is too soft or too hard can reduce the effectiveness of your exercise or cause unnecessary pain. It’s important to choose the right density and texture of your foam roller for your specific needs.
Final thoughts and advice
Foam rolling can be intimidating for beginners, but it’s important to remember that it’s a process that takes time and practice. It’s normal to feel some discomfort while foam rolling, but it doesn’t have to be painful. If you experience severe pain, you should stop working and seek advice from a medical professional. Additionally, it is important to choose the right foam roller for your needs and practice proper technique and form during foam rolling exercises.
In conclusion, foam rolling is a valuable tool for maintaining overall muscle health and flexibility. By following the tips and techniques outlined in this beginner’s guide, you can incorporate foam rolling into your daily life and experience the many benefits it has to offer.
source of information:
- Does the type of foam roller affect recovery rate, thermal response, and DOMS prevention? (go to research)
- Foam rolling for delayed onset muscle soreness and dynamic performance recovery. (go to research)
- A meta-analysis of the effects of foam rolling on performance and recovery. (go to research)