Proper Rolling-Out Techniques You Should Know

As a kind of self-massage, foam rolling is gaining popularity among several exercisers worldwide. It relieves trigger points – also known as muscle nuts or a particular spot of tight muscles – and it is done by using a foam roller.

As a kind of self-massage, foam rolling is gaining popularity among several exercisers worldwide. It relieves trigger points – also known as muscle nuts or a particular spot of tight muscles – and it is done by using a foam roller.

This technique comes with several benefits some of which are valuable for all exercise. Some benefits of rolling out techniques are:

  • Relieves soreness.
  • Eases inflammation that happens in the course of the muscle repair.
  • Helps in quick recovery during muscle repair.
  • Goes a long way in preventing injury by alleviating tightness and tension and conserving muscle length.
  • It increases the flow of blood and elasticity of joints, muscle tissue and fascia which is the connective tissue of the body. It goes in a long way in aiding mobility, general health and it also allows fat to appear smoothly beneath your skin.
  • Lastly, it enhances relaxation and is fun to do.

Here are some rolling out techniques you should try out:

1. Upper Back Roll

  • Lie down on the floor with your back.
  • Put the foam roller under your upper back.
  • Protract your shoulder blades by crossing your arms
  • Shift your weight from side to side and roll from your upper back down to mid back
  • Change sides.

2. Calf Roll

  • Get seated
  • Place the foam roller under your lower leg and place the other leg on the floor to support your weight.
  • Place your hands behind you or at your sides.
  • Get your hips raised off the floor by pressing down and placing your entire bulk against your calf muscle.
  • Next, roll below your knee down to the top of your ankle
  • Repeat on the other side of your leg.  

3. Groin Roll

  • Try lying face down and make sure one of your legs is atop the foam roller in such a way that the foam roller is against your thigh.
  • Try shifting your weight to the foam roller.
  • Relax your inner thigh muscles and roll from your hip to your knee
  • Repeat the same process on the other side.

4. IT Band Roll

  • Lie down on your side and place your bottom leg on the foam roller. It should be between your hip and knee, then cross your top leg in front of you.
  • Place your weight on your bottom leg.
  • Then roll your leg across the foam starting from your hip down to your knee
  • Repeat the process on the other leg.

5. Hamstrings Roll

  • Get seated and spread your legs across a foam roller. It should be done in such a way that it is positioned on the back of your upper legs.  
  • Make sure you support your weight by placing your hands behind you or on your sides.
  • Ease the hamstrings of your stretched legs. Starting from the top of the back of your knee down to your hip, gently roll the foam over.
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