BLISS OUT & EASE THE PAIN WITH FOAM ROLLERS
Ahhh … pure bliss. Foam rollers are the poor man’s massage therapist. Have you got yourself one yet?
Want to know how or where you get yourself one those nifty blue thingies? We have them in the studio to buy ($69.00) or you can buy them online from us.
They’re amazing.
What are they?
A foam roller is simply a cylindrical piece of extruded hard-celled foam. Think pool noodles but a little more dense and larger in diameter. Got the image?
What do they do?
Rolling can provide great benefit both before and after a workout. Regular rolling will release muscles and save you from a visit to the physio or chiropractor.
Foam rolling prior to a workout can help decrease muscle density and aids in a better warm-up. Rolling after a workout may help you recover from strenuous exercise.
If you’re hamstrings are feeling tight after walking or running, try using a foam roller and you’ll be a heaven.
How do you use them?
The nice thing about using a foam roller is that it can be done on a daily basis: 5 - 10 minutes every day is adequate time to give you relief.
The basic principle is that you’re using your bodyweight to apply pressure to sore spots. It’s kind of a self-acupressure technique.
It's as easy as using it while you’re watching TV - much easier than thinking about stretching and relaxing – that is until you hit the 'hot' spots that need releasing! However foam rolling should never cause bruising.
You should feel better, not worse after a brief session with a foam roller.
The major areas that respond to the foam roller are the glute max and hip rotator:
- Glute max - Sit on the roller with a slight tilt (see image) and move from the iliac crest to the hip joint.
- Hip rotators - The affected leg is crossed to place the hip rotator group on stretch.
As a general rule of thumb, ten slow rolls are done in each position, although there are no hard and fast rules for foam rolling. Often the most effective advice is to simply keep rolling until the pain disappears.
Bliss out massage
We often use foam rollers with personal training clients and have found it to be an easy way to massage someone.
Get the person to lay face-down on the ground in front of you. Now think of them as being a piece of pastry, and you’re holding a rolling pin. It’s ideal to roll towards the heart - as you would with a regular massage. Ahhh … pure bliss.