Recovery: Basics of Foam Rolling

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foam rolling is a great warm-up warm
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down or recovery exercise starting with
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our hamstrings these are the muscles
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that function to extend at the hip joint
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and flex at the knee joint enabling
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essential lower movements like bending
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your knee walking running and climbing
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to roll the three hamstring muscles out
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start by supporting your body on the
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roller with your arms working one leg at
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a time fold up and down along the
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posterior thigh this is a great exercise
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to do after performing any exercises
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involving your legs particularly running
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weighted deadlifts and squats as
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examples
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foam rolling can help work out muscle
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knots and stimulate blood flow to the
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hamstrings aiding in recovery and
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increased flexibility
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laying down place the foam roller
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anywhere along the calf area with your
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arms supporting as you lift your hips up
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move forward and back rolling the muscle
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out to make the smooth more intense with
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one leg on top of the other increasing
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the rolling pressure here lie the
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gastrocnemius soleus muscle complex
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mainly functioning to plantar flex at
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the ankle joint moves like pointing the
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top
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foam rolling this area out is really
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great to increase the flexibility and
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relieve any pain or tension built up
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from exercises like running jumping or
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twisting
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rolling out the glute muscles can be a
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great way to increase mobility of the
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hip joint these muscles work to extend
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at the hip essential for standing
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walking and running anything that
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involves moving your leg in a posterior
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direction
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with such an active muscle extra time
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and care in rolling out can make all the
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difference in recovery times flexibility
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and development and training
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to roll out the quadricep muscles lie on
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your front place the foam roller
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anywhere along the thigh area and
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support your body in a plank position
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bracing the core and maintaining a
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neutral spine position we roll up and
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down along the anterior upper leg
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the quadriceps muscle are a set of four
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large thigh muscles which function to
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flex with the hip joint and extend at
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the knee joint
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again this muscle group is essential
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for performing any lower leg activity
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particularly moving the legs in an
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anterior direction like running walking
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up a set of stairs skipping and squats
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as examples
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latissimus dorsi also known as the lats
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are one of the largest muscles in the
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back they are involved in movement at
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the shoulder joint specifically
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adduction of the upper arm or bringing
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your arm in towards your body
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staying on your front roll out the
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latissimus dorsi by placing the roller
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on your side below your armpit rolling
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up and down and angling to the side to
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side as you move to target as many
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muscle fibers as you can this is a great
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way to increase the range of motion and
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flexibility at the shoulder joint and
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aid in the development of strength in
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this area by supplementing recovery and
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growth
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chest muscles are great to target for
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rolling out as these are highly active
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muscles assisting in the movement the
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shoulder joint flexion adduction and
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internal rotation
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lying on your front rolling along up and
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down the chest area on each side will be
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beneficial if you have participated in
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exercises that move your upper arm like
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playing a ball game wait sessions in the
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gym or swimming as some examples
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finally for this basic overview on foam
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rolling this back roller is a great way
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to target multiple muscles all along the
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length of the back
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bracing the core and keeping a neutral
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spine positioned
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move the foam roller up and down from
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your shoulders all the way to your lower
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back