Discussion

Roll it Out

After a busy week of fitness activities like rock climbing, bike riding, and triathlons, my muscles are aching just reading about it

Here at H3, we have just the fix.  Roll it Out, one of our most popular classes incorporating the use of a foam roller,  actually mimics the same benefits to tight achy muscles as a massage!

The foam roller not only stretches tight muscles and tendons, but it also breaks down soft tissue adhesions (aka a knot!) and muscle tissue.  By using your own body weight and a foam roller, you can perform a self-massage or myofascial release, break up trigger points, and smooth tight muscles while increasing blood flow and circulation.

The use of a foam roller has been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion. 

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group!

 

Check out this routine from Women’s Health Magazine – and get rollin’!

Calves 
Sit on the floor with your legs straight out, hands on the floor behind you supporting your weight. Place the roller under your knees (a). Slowly roll along the back of your legs up and down from your knees to your ankles (b).

0910-calves-exercise

Hamstrings 
Sit with your left leg on the roller; bend your right knee and put your hands on the floor behind you (a). Roll up and down from your knee to just under your left butt cheek (b). Switch legs.

0910-hamstrings-exercise

 

Quads 
Lie facedown on the floor and place the roller under your hips (a). Lean on your left leg (b) and roll up and down from your hip to your knee (c). Switch legs.

0910-quads-exercise

Back
Sit on the floor with the foam roller behind you. Lace your fingers behind your head and lean your upper back onto the roller (a). Tighten your abs and glutes and slowly move up and down the roller (b).

0910-back-exercise

Outer Thigh
Lie on your side with the roller under your left hip (a). Bracing your abs and glutes for balance, slowly roll down from your hip to your knee (b). Switch to the other side and repeat.

0910-outer-thighs-exercise

Shoulders and Thighs
Lie on your left side with the roller under your armpit (a). Brace your abs and glutes for stability, and slowly roll down from your underarm to the bottom of your rib cage (b). Switch sides.

0910-shoulders-sides-exercise

Glutes
Sitting on the foam roller, cross your left leg over your right knee and lean toward the left hip, putting your weight on your hands for support. Slowly roll one butt cheek over the roller. Switch sides.

0910-butt-exercise

Shop for Foam Rollers here.

 

Sources:
Women’s Health Magazine
About.com

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