09 Feb Get More From Your Workout By Using A Foam Roller
You might be the type to hit the gym at any given opportunity but perhaps one of your main excuses for not going is the fact that you are sore and stiff.
Let’s be honest, it is not a bad excuse but if you find that you are missing gym sessions regularly because of sore muscles then you probably need to look at putting things right.
When you suffer from tight muscles, you will find that it can cause a wide range of problems with your joints.
However, by using a foam roller, which can mimic the feeling of having a sports massage, you could reduce tension in the muscles, enhance the range of motion and improve the quality of tissue.
All of this means that your workout will be more effective.
So, use the following system to deal with the problem of sore muscles.
Work out the tension
Begin the process by rolling away any tension in the muscles before stretching out the muscle.
Once it has become easier, you can then activate the weak muscles isolating them using specific exercises.
Once you have done this, you can then bring your whole body into play by carrying out your usual workout routine.
This is all about educating the body into understanding how the muscles should sit which can then help to alleviate any posture problems and joint problems.
If you need to, you can roll every day but this does depend on how tight the muscles are.
If your thighs are tight
If you are struggling with tight thighs, then you should adopt the plank position and then rest your thighs on the foam roller.
Begin by lifting your toes, placing all of your body weight onto your elbows, then move one leg on top of the other.
This will mean that one thigh will take all of the weight and then begin rolling up and down the thigh, working the muscles with the foam roller, targeting tight areas.
Once you have finished the one leg, swap over and work on the other one.
If you have a tight upper back
Place the foam roller at the same level as you shoulder blades and then lie back.
You bum and feet will need to remain on the floor while you hands will need to be behind your head for the duration of the massage.
Work the roller up and down, tensing your stomach as you do.
If you have a tight chest
Now you could use a foam roller here if you wish but a medicine ball can be used to roll out the pectoral muscles.
Again, adopt the plank position while resting one pec on the ball.
Stretch your right arm out to the side and hold it off the ground.
Your weight will now be placed on one side of the body.
This might be too painful for some, if so, then it is possible to change from the plank position and onto the knees.