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How to Foam Roll Correctly




How to Foam Roll Correctly for Better Health:


Would you believe that you could improve your overall health for around $25?  How?  Find a foam roller and learn how to foam roll correctly!  The foam roller is light, inexpensive, highly effective and can also be used anywhere.  (To buy one, click on the photo to the right to visit an Amazon affiliate link)).

The basics of how to foam roll correctly are to use your own body weight to roll on the foam cylinder.  By doing so, you will give yourself a deep tissue massage.  The foam roller helps the muscle system, the nerves, the joints, and the lymphatic system to work properly.  Since all of our body systems work interdependently, learning how to foam roll correctly really can affect your overall health and life.

Benefits of Foam Rolling Correctly



  • Boosts your immune system

  • Improves flexibility / range of motion

  • Increases circulation to muscles and connective tissue

  • Reduces muscles soreness and quickens recovery time after workout

  • Lengthens muscles by breaking down scar tissue that hinders movement

  • Corrects muscle imbalances and posture

  • Prevents injuries

  • Reduces cellulite

  • Helps you relax


YouTube Video: YouTube.com/watch?v=xjvpwQ8a4_s


How to Foam Roll Correctly for Myofascial Release


The primary focus of foam-rolling is the fascia.  Fascia is that spider-web-like tissue that binds us together, encasing every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord.  Our fascia is actually one continuous structure that exists from head to toe without separation.

In a healthy musculoskeletal system, the fascia is elastic, stretching and supporting free movement of our muscles and bones.  When the tissue becomes dysfunctional, it can cause restricted movement and pain.

What causes restricted movement and pain in the fascia?


Over time, poor food choices, lack of rest or exercise, intense workouts, poor posture, lifestyle choices, and emotional stress can lead to a buildup of metabolic waste throughout the fascia.  As a result, your fascia can develop restrictions.

Dysfunctional areas of fascia are often referred to as knots, ropes, and scar tissue.  These knots are what restrict mobility and performance.  They aren't actually knots and ropes, but tissue that has become mis-aligned.  These knots can predispose your muscles and ligaments to strains and sprains.

When it comes to muscle knots, stretching alone is not enough because you only stretch the healthy muscle tissue while the knot remains a knot.  The best way to attack these muscle knots is with direct pressure from a massage therapist or a tool like a foam roller to release those tight muscles and tissue.

How to Foam Roll Correctly for Immunity


A healthy myofascial system directly links with a healthy immune system.  Lymph fluid runs along the fascial plane of your body.  When your fascia are tight, it restricts movement of lymph.  Foam rolling will release tight fascia, allowing proper detoxification and immune function.

Let's talk about the lymphatic system


The lymphatic system is like a sewer system for your body.  All the waste, debris, dead blood cells, pathogens, toxins, and cancer cells that leave your body go through the lymphatic system.  The compromised quality of our air, water, and food causes significant accumulations of metabolic waste products in our body.  Foam rolling can help your lymphatic system function better.

Since the lymphatic system does not have a heart to pump it, its upward movement depends on the motions of the muscles and joints.  Unlike blood, which flows through the body in a loop, lymph only flows in one direction.  The flow is upward against gravity.  When foam rolling for immunity, always foam roll toward your heart.  Begin at your lower legs and work your way up.

When you get sick, your lymph nodes swell because they're working extra hard to flush your toxins.  You can speed up recovery time at the onset of illness by using foam rollers to help drain lymph nodes.

You have lymph nodes all over your body .  The pockets of dense concentration are around the neck, around the armpit, throughout the arms, and also in the groin area.  Choose foam roller exercises that flush the toxins toward the lymph nodes, but try not to roll the nodes themselves.  Rolling the quad muscle upward toward the pelvis with the roller is a great way to get the lymphatic system moving.  Rolling the neck is another good idea.  One of the best foam roller exercises to encourage lymphatic drainage is the lats (latissimus dorsi) because it pushes toxins towards the nodes in the arm pit.  You can see proper demonstration of these exercises in the video above.

https://twitter.com/nic_mclean/status/764990071854526464

How to Foam Rolling Correctly for Cellulite Reduction


That's right.  Foam rolling can aid cellulite reduction.  With an estimated 98% of women experiencing some cellulite, and approximately 0% accepting this fact, it's good to know there are tools to help.  Foam rolling the hamstrings and glutes can break down and smooth the tight, thick areas of the upper legs and buttocks.  Roll up and down your hamstrings and glutes approximately 10 times daily to improve the appearance of cellulite.

https://twitter.com/VenusGifts/status/758421151987019777

How to Foam Roll Correctly



  • Foam roll all over the body

  • Never roll on a joint or your spine.

  • Take your time

  • It might hurt; become accustomed to the uncomfortable feeling and even start to enjoy it

  • Roll each muscle group for 1-2 minutes and roll very SLOWLY.

  • Foam roll 2-3 times a week for injury prevention

  • Foam roll 2-3 times a day for existing injuries

  • Roll back and forth across the painful or stiff area for 30-45 seconds

  • Stretch injured areas following foam rolling

  • Make sure to breathe (especially when it's painful)

  • Relax as much as possible

  • Drink plenty of water for the next 24 hours

  • Consult your health care professional before using


How to Choose a Foam Roller


Foam rollers come in different  densities or hardnesses.  I prefer a dense foam throughout.  They also come in different lengths.  The 36" length, 6" diameter is suitable for the exercises I do.  The one I like for both hardness and length is similar to this one:



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How to Foam Roll Correctly for Better HeatlhMarcy Vogler is a lifestyle makeover coach, personal trainer, and mother of three.  Marcy is passionate about helping women make over their lives from the inside out.  To learn more about the courses Marcy offers, check out our parter website at www.thegoodlife4u.club.  For daily inspiration, join Marcy's Facebook Group:  Love Your Day, Love Your Life.
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