Pūtahi Hauora
Defence Health HubRecovery: Basics of Foam Rolling
Basics of Foam Rolling
00:01
[Music]
00:06
foam rolling is a great warm-up warm
00:08
down or recovery exercise starting with
00:11
our hamstrings these are the muscles
00:12
that function to extend at the hip joint
00:14
and flex at the knee joint enabling
00:16
essential lower movements like bending
00:18
your knee walking running and climbing
00:21
to roll the three hamstring muscles out
00:22
start by supporting your body on the
00:24
roller with your arms working one leg at
00:26
a time fold up and down along the
00:28
posterior thigh this is a great exercise
00:31
to do after performing any exercises
00:33
involving your legs particularly running
00:35
weighted deadlifts and squats as
00:37
examples
00:38
foam rolling can help work out muscle
00:40
knots and stimulate blood flow to the
00:41
hamstrings aiding in recovery and
00:44
increased flexibility
00:46
laying down place the foam roller
00:48
anywhere along the calf area with your
00:50
arms supporting as you lift your hips up
00:52
move forward and back rolling the muscle
00:53
out to make the smooth more intense with
00:56
one leg on top of the other increasing
00:57
the rolling pressure here lie the
00:59
gastrocnemius soleus muscle complex
01:02
mainly functioning to plantar flex at
01:03
the ankle joint moves like pointing the
01:05
top
01:06
foam rolling this area out is really
01:08
great to increase the flexibility and
01:10
relieve any pain or tension built up
01:12
from exercises like running jumping or
01:14
twisting
01:15
rolling out the glute muscles can be a
01:17
great way to increase mobility of the
01:19
hip joint these muscles work to extend
01:21
at the hip essential for standing
01:23
walking and running anything that
01:25
involves moving your leg in a posterior
01:27
direction
01:28
with such an active muscle extra time
01:30
and care in rolling out can make all the
01:32
difference in recovery times flexibility
01:35
and development and training
01:38
to roll out the quadricep muscles lie on
01:40
your front place the foam roller
01:42
anywhere along the thigh area and
01:43
support your body in a plank position
01:45
bracing the core and maintaining a
01:47
neutral spine position we roll up and
01:49
down along the anterior upper leg
01:51
the quadriceps muscle are a set of four
01:53
large thigh muscles which function to
01:55
flex with the hip joint and extend at
01:57
the knee joint
01:58
again this muscle group is essential
02:01
for performing any lower leg activity
02:03
particularly moving the legs in an
02:05
anterior direction like running walking
02:07
up a set of stairs skipping and squats
02:10
as examples
02:11
latissimus dorsi also known as the lats
02:14
are one of the largest muscles in the
02:15
back they are involved in movement at
02:17
the shoulder joint specifically
02:19
adduction of the upper arm or bringing
02:21
your arm in towards your body
02:23
staying on your front roll out the
02:25
latissimus dorsi by placing the roller
02:27
on your side below your armpit rolling
02:30
up and down and angling to the side to
02:31
side as you move to target as many
02:34
muscle fibers as you can this is a great
02:36
way to increase the range of motion and
02:38
flexibility at the shoulder joint and
02:40
aid in the development of strength in
02:41
this area by supplementing recovery and
02:43
growth
02:45
chest muscles are great to target for
02:46
rolling out as these are highly active
02:48
muscles assisting in the movement the
02:50
shoulder joint flexion adduction and
02:52
internal rotation
02:54
lying on your front rolling along up and
02:56
down the chest area on each side will be
02:58
beneficial if you have participated in
03:00
exercises that move your upper arm like
03:03
playing a ball game wait sessions in the
03:05
gym or swimming as some examples
03:08
finally for this basic overview on foam
03:10
rolling this back roller is a great way
03:12
to target multiple muscles all along the
03:14
length of the back
03:15
bracing the core and keeping a neutral
03:17
spine positioned
03:19
move the foam roller up and down from
03:21
your shoulders all the way to your lower
03:22
back
[Music]
00:06
foam rolling is a great warm-up warm
00:08
down or recovery exercise starting with
00:11
our hamstrings these are the muscles
00:12
that function to extend at the hip joint
00:14
and flex at the knee joint enabling
00:16
essential lower movements like bending
00:18
your knee walking running and climbing
00:21
to roll the three hamstring muscles out
00:22
start by supporting your body on the
00:24
roller with your arms working one leg at
00:26
a time fold up and down along the
00:28
posterior thigh this is a great exercise
00:31
to do after performing any exercises
00:33
involving your legs particularly running
00:35
weighted deadlifts and squats as
00:37
examples
00:38
foam rolling can help work out muscle
00:40
knots and stimulate blood flow to the
00:41
hamstrings aiding in recovery and
00:44
increased flexibility
00:46
laying down place the foam roller
00:48
anywhere along the calf area with your
00:50
arms supporting as you lift your hips up
00:52
move forward and back rolling the muscle
00:53
out to make the smooth more intense with
00:56
one leg on top of the other increasing
00:57
the rolling pressure here lie the
00:59
gastrocnemius soleus muscle complex
01:02
mainly functioning to plantar flex at
01:03
the ankle joint moves like pointing the
01:05
top
01:06
foam rolling this area out is really
01:08
great to increase the flexibility and
01:10
relieve any pain or tension built up
01:12
from exercises like running jumping or
01:14
twisting
01:15
rolling out the glute muscles can be a
01:17
great way to increase mobility of the
01:19
hip joint these muscles work to extend
01:21
at the hip essential for standing
01:23
walking and running anything that
01:25
involves moving your leg in a posterior
01:27
direction
01:28
with such an active muscle extra time
01:30
and care in rolling out can make all the
01:32
difference in recovery times flexibility
01:35
and development and training
01:38
to roll out the quadricep muscles lie on
01:40
your front place the foam roller
01:42
anywhere along the thigh area and
01:43
support your body in a plank position
01:45
bracing the core and maintaining a
01:47
neutral spine position we roll up and
01:49
down along the anterior upper leg
01:51
the quadriceps muscle are a set of four
01:53
large thigh muscles which function to
01:55
flex with the hip joint and extend at
01:57
the knee joint
01:58
again this muscle group is essential
02:01
for performing any lower leg activity
02:03
particularly moving the legs in an
02:05
anterior direction like running walking
02:07
up a set of stairs skipping and squats
02:10
as examples
02:11
latissimus dorsi also known as the lats
02:14
are one of the largest muscles in the
02:15
back they are involved in movement at
02:17
the shoulder joint specifically
02:19
adduction of the upper arm or bringing
02:21
your arm in towards your body
02:23
staying on your front roll out the
02:25
latissimus dorsi by placing the roller
02:27
on your side below your armpit rolling
02:30
up and down and angling to the side to
02:31
side as you move to target as many
02:34
muscle fibers as you can this is a great
02:36
way to increase the range of motion and
02:38
flexibility at the shoulder joint and
02:40
aid in the development of strength in
02:41
this area by supplementing recovery and
02:43
growth
02:45
chest muscles are great to target for
02:46
rolling out as these are highly active
02:48
muscles assisting in the movement the
02:50
shoulder joint flexion adduction and
02:52
internal rotation
02:54
lying on your front rolling along up and
02:56
down the chest area on each side will be
02:58
beneficial if you have participated in
03:00
exercises that move your upper arm like
03:03
playing a ball game wait sessions in the
03:05
gym or swimming as some examples
03:08
finally for this basic overview on foam
03:10
rolling this back roller is a great way
03:12
to target multiple muscles all along the
03:14
length of the back
03:15
bracing the core and keeping a neutral
03:17
spine positioned
03:19
move the foam roller up and down from
03:21
your shoulders all the way to your lower
03:22
back