Foam Roller

Do you often feel muscle stiffness and soreness after exercise? What you need is a little stretching after every workout. Get the foam roller—an excellent recovery tool to help you relieve tension and any discomfort from your muscles.

This is a cylindrical tube made of compressed foam used to stretch stiff muscles. It’s not just a tool you use before and after exercises, but also one you can make the most of after a long day sitting in an office chair, after a long journey, and in the morning when you wake up. Anytime you want to massage and relax your muscles, you can use a form roller.

Here’s how to use a foam roller. Let’s learn how it works.

How to Use a Foam Roller?

Foam roller exercises are simple. All you need is a foam roller and a workout mat. You can use the foam roller to work out your legs, glutes, back, and shoulders. This is done by lying on it and making some rolling movements.

Let’s say you want to work your calves. You’ll place your foot on the roller, move it back and forth, and twist your foot a little to work all sides. Then you can add pressure by lifting your upper body or placing the other foot on the base foot.

How Does Foam Roller Work?

After running or exercising for hours, muscles get really tight, making it difficult to stretch. How does foam roller work in stretching tight muscles? It works the akin to body massage. It decompresses the muscles, helping them to relax and resume their natural form.

Foam Roller helps to release fascia, the connective tissue that holds muscles together. This prevents delayed onset muscle soreness (DOMS), which can cause pain and muscle stiffness hours or days after an exercise.

Foam Roller: The Benefits

A foam roller benefits athletes who want to stretch before and after exercises. Unlike normal stretching, it helps reach deep into the tissues to give you complete tension release.

Using a foam roller before an exercise helps to awaken the muscles and prepare them for action. Using it after an exercise prevents soreness and stiffness that may result afterward.

Therapists often use foam rollers to help their patients recover from pain. It helps to promote healing and improve muscle balance leading to better functioning in daily activities.

Foam rolling, just like ordinary massage, helps to improve blood and lymphatic circulation. It also increases mobility and flexibility, which helps minimize the risk of being injured.

Foam Roller for Back: Why You Should Choose Technogym

Technogym’s Foam Roller for back is hard near the center and softer at the edges. This allows you to select the hardness level you want from one roller instead of buying many rollers with different firmness. This roller is built with a textured surface that massages your muscles as you roll out.

Foam Roller Exercises

A foam roller should not cause severe pain. If it does, you should stop it immediately. However, it does create some discomfort that does not feel as bad pain. This is normal and should not cause you to stop. Keep in mind that you can do many exercises with a foam roller, but here are the most common foam roller routines.

• Quad Massage

Lie on the mat facing the ground. Place the leg you’re massaging on the foam roller. Crawl forward and backward to cover the area of your quad from the base of the hip flexor to the knees.

When you feel a sore spot, pause for a few seconds to work on that spot. Curl your hamstrings to give more pressure to the spot. Work on one foot for about a minute, then change to the other foot.

• Hamstring Roll Out

Sit on the exercise mat and place the foam roller under one of your thighs. Bend the knee of the leg you’re not working and support yourself with hands from behind. Use your hands to lift yourself slightly from the ground and start rolling back and forth.

• Adductor Massage

Lie on the mat with your stomach. Bend your right leg at about 90 degrees and place the foam roller under your right leg parallel to your body. Use your hands to support yourself as you shift your body sideways to massage the entire length of your inner thigh.

• Upper Back Massage

Put the foam roller on the mat perpendicular to your body. Lie on it with your upper back. Bend at the knees and keep both feet flat on the ground. Lift your glutes and keep your hands behind your head. Use your feet to push and pull yourself on the roller as you massage the upper back.

• Glutes Roll Out

Sit on the foam roller while bending your knees. Lean to your left side to work on the left glute. Cross over your left foot to your right knee to add some pressure. Start rolling using your hands and the right foot to push yourself. Once done, shift to the right glute.

• Lats Massage

Lie on your side and place the foam roller beside your armpit perpendicular to your body. Swing your body back and forth to work the lat muscles one side at a time.

• Oblique Massage

Lie on your side with the foam roller perpendicular to and under your abdomen. Roll on the foam to cover the entire oblique using your hands and feet for support.

Foam Roller: For On-Demand Massage

With a foam roller at your home, you can get a massage any time you want. The best thing is that it works almost any muscle you want to work on. Technogym’s Foam Roller has varying firmness, which helps to provide different pressure to different muscles.
Getting a foam roller will keep you free from muscle soreness and stiffness after every workout. Plus, it will also provide relief whenever you come home tired with aching muscles.