foam roller - absolute healing sports massage sydney · foam roller using a foam roller stretches...

FOAM ROLLERUsing a foam roller stretches muscles, tendons and releases the fascia. This increases blood flow and circulation to the muscles. When used for self-massage, they help soothe tight and sore areas (known as “trigger points”) and speed up muscle recovery. This process of rolling out tight muscles and relieving tension is also known as myofascial release. The process of myofascial release also speeds up muscle recovery so you can be fully ready for your next workout or competition in less time.

FOAM ROLLER EXERCISES

www.absolutehealing.com.au

BENEFITS• Improves mobility and flexibility

• Prevents injury & helps you recover fast

• Removes lactic acid to aid recovery

• Improves range of motion

• Reduces scar tissue and adhesions

• Decreases tone of overactive muscles

• Improves quality of movement



GENERAL GUIDELINES

• Avoid recently injured areas.

• Avoid using over Chronic pain conditions and check with your Doctor or Physio first.

• Avoid applying pressure on bones and joints. Just muscle.

• Combine Foam Roller with your regular warm-up on workout days and focus on the muscles that you have the most trouble with.

• It may feel very tender at first, as you continue to roll out it will feel less painful.



CAUTION:

You should discuss the suitability of these exercises with your Doctor or Physiotherapist before starting. Generally, such exercises should only be performed provided they do not cause or increase pain.



QUADRICEPSLie face down with your thighs on the roller and balance with your forearms on the floor and your toes pointing downwards.

Keep your head straight in line with your body and roll the roller on the front of your thigh from your hip to your knees. Then roll it back up again till your hip. Repeat several times then start on the other side.

You can add variations by turning your feet outwards, inwards or just pointing down.

Advance : You can cross your ankles and roll out the bottom leg.STOP immediately if you feel pain and see your Doctor or Physio to asses the condition.



MID BACK (Thoracic Spine)

Lie facing up with your arms behind your head and the roller under your mid-back.

Slowly roll from your mid-back up towards your shoulder blades and then roll back down to your mid back again. Repeat several times .

Do NOT roll over your lower back/spine.

STOP immediately if you feel pain and see your Doctor or Physio to asses the condition.



UPPER BACKLie facing up with your arms behind your head and the roller under your mid-back.

Place your feet flat on the floor with your knees bent and raise your hips/bottom off the floor.

Using your feet to leverage, roll the roller up to your armpits and back down past your shoulder blades. Repeat several times.




LATSLie on your side with the same side arm overhead and on the ground.

Place the roller perpendicular beneath you, below your shoulder blade.

Roll the roller towards your armpit and go just past it. Then roll it back down towards your shoulder blade and go just past it. Repeat several times then start on the other side.

You can add variations by stopping on the trigger points and giving your Lats more release while you roll them.STOP immediately if you feel pain and see your Doctor or Physio to asses the condition.



QUADRATUS LUMBORUM

Lie on the roller while placing it between your last rib and your pelvic bone.

Balance on your forearm with the same side leg straight out.

Lift off the ground with the opposite bent leg and rock back and forth as you lean backwards. Repeat several times.




SHOULDERLie on your side with your lower arm stretched out on the ground.

Place the roller under the back part of your armpit.

Roll the roller up your shoulder towards your arm. Then back down towards your shoulder blade. Repeat several times then start on the other side.




PIRIFORMISSit with the roller under the side of your hip area and cross the same side knee over your other thigh.

Tilt your bent knee towards the floor to open up the hip. Now cautiously pull your knee towards your opposite shoulder as you rock back and forth. Repeat several times.

Use your hand and foot on the floor for balance. Repeat on other side.




GLUTEUS MUSCLES

Place the roller under the side of your Gluteus, just behind the top of your thigh bone.

Balance on one hand with the same leg on the ground as you roll the roller back and forth on the part of your Gluteus.

Repeat several times then start on the other side.




ITBLie on your side with the roller just below your hip by placing your forearm on the ground.

Bend your top knee and place your foot on the ground slightly in front of you. Use this foot for balance. Roll the roller slowly along the outside of your thigh, from the hip down to the knee. Then roll it back up again to your hip. Repeat several times then start on the other side.

Advance : For a deeper release, place your top leg straight along your bottom leg. Roll the roller really slowly putting pressure towards it.




UPPER HAMSTRINGS

Sit on the roller just beneath your upper hamstring area “sit bone” (Ischial Tuberosity) and balance with your hands and feet while you rock. Repeat several times then start on the other side.

You can add variations by doing one leg at a time.




HAMSTRINGSSit on top of the roller with both legs straight in front of you. Place both your hands on the ground behind you and balance on them.

Roll on the roller back and forth from the bottom of your gluteus to your knees. Keep your heels off the floor and your leg muscles relaxed. Repeat several times then start on the other side.

You can add variations by turning your feet outwards, inwards or just pointing up while rolling your hamstrings.

Advance : You can cross your legs and emphasize on one side at a time while rolling the roller back and forth.




ADDUCTORSLie face down as you balance on your forearms by placing the roller approximately 45 degrees on one of your inner thighs.

Roll the roller slowly from your groin area down to your inner knee. Then roll it back up again. For more emphasis, you may need to change leg position. Repeat several times then start on the other side.

You can add variations by shifting weight towards the roller for more pressure.




HIP FLEXORSLie face down with the roller under one side of your hip as you balance with your forearms on the floor.

Slowly roll the roller from your hip to your upper thigh. Then roll it back up again to your hip slowly. Repeat several times then start on the other side.

To emphasise on other areas, you can add variations by turning your body outwards (laterally).




CALFPlace the roller under your calves and use your hands for support.

Slowly roll the roller starting from behind your knee down to your ankles. Then roll it slowly back up again towards your knee.

You can add variations by turning your toes inwards or just pointing them up. Also you can stop at any trigger point and hold the pressure there and then continue rolling. Repeat several times .

Advance :You can cross your ankles which will apply more pressure and roll out the bottom calf.




PERONEALSKneel on the roller as you balance with your hands on the floor.

Roll the roller from your knee to your ankle as you lean more to your outer side to avoid direct pressure on your shin bone. Then roll it back up to your knee. Repeat several times.

You can add variations by turning your feet outwards, inwards or just pointing down.

Advance : You can cross your ankles and roll out the bottom leg. Also you may control the pressure by applying more or less body weight on the roller.




foam roller - absolute healing sports massage sydney · foam roller using a foam roller stretches...

Documents