What are some common parts of the body you can foam roll?
A lot of people have challenges with posture. So the one thing you’ll be able to do is lie along the foam roller with your tailbone on one end, your head on the other, and put your arms to your side and lie there for roughly 5 minutes. This will greatly help with correcting posture. This is done because gravity pushes down and releases muscles within the chest, increasing flexibility and helping to relax the spine. From that position, you can do a variety of exercises to assist with core-strengthening as well as strengthening back muscles. When you move to a gymnasium, it’s possible you’ll see people using it for legs, thighs, and gluteus muscles.
How long should you foam roll for?
If you’re using the roller on the calves, for example, foam roll for 30 seconds to a minute. Some people can repeat this exercise for up to five minutes.
Are there any don’ts with foam rolling?
As with any exercise device, you can definitely use it improperly. My recommendation is to get evaluated by a physical therapist so you know areas that need to be treated and can be shown how to treat them properly. If you start by pressing on your IT band you’re just going to cause yourself a lot of pain. There aren’t a terrible number of injuries sustained from it, but if there is an injury it’s usually because the user is not educated on how to use the device properly.
Is there an age group or gender that should not try foam rolling?
For men and women, there is no difference—and there’s no age limit. People of all ages can benefit from foam rolling. As we age the tissue within our body begins to become increasingly tight which can be corrected through the use of proper foam rolling techniques. Myofascial release is a great exercise to use, as long as the person can handle it and understands how to use it.