Foam Roller Exercises for Myofascial Release

Foam Roller

What Is a Foam Roller?

A foam roller is a cylindrical-shaped tube made of firm, dense foam. They come in various sizes, firmness and densities to suit anyone’s sensitivities and body type. It is a tool used for self-massage and as a workout aid to alter routines and make them more challenging. Foam rollers are most helpful when used for myofascial release, which is a loosening of tight muscles throughout the body. Knots in the body caused by stress or injury can be “rolled out” using a foam roller.

 

How to Release Tension in the Glutes

The glutes tend to hold a lot of tension. Here are a few steps to induce myofascial release.

 

Step 1

Stand with the foam horizontally positioned in between your hands.

 

Step 2

Place it on the ground at your feet.

 

Step 3

Carefully sit in the middle of the foam roller.

 

Step 4

Extend your legs and roll your glutes along the foam roller using your heels.

 

Step 5

When you find a tight spot, hold your position for 30 seconds.

 

Step 6

Come off the spot for 15 seconds.

 

Step 7

Find the spot again and hold for another 30 seconds.

 

It’s important to repeat steps 5 through 7 until you’re unable to relocate the tender area. These exercises may include minor pain at first but will greatly reduce those everyday muscular aches and pains.

 

How to Release Tension in the Lower and Upper Back

Other great spots to hit are the lower and upper back. As we all know, the back carries a majority of the tension in the body. Over time, stress causes painful knots.

 

Step 1

Sit on the ground.

 

Step 2

Place the foam roller horizontally behind you.

 

Step 3

Lean back onto the middle of the foam roller, lifting your bottom and bending your knees.

 

Step 4

Use your feet to roll yourself up the foam roller.

 

Step 5

Stop when you reach a tender area and hold for 30 seconds.

 

Step 6

Come off the area for 15 seconds.

 

Step 7

Roll back to the tense area and hold for another 30 seconds.

 

Apart from what was mentioned above, revolve your foam roller 90-degrees and stretch out so that it makes an upright line down your spine. Turn your knees, placing your feet leveled on the ground. Position your arms on the floor next to your body. Allocate your shoulder blades to descend toward the floor to open up the muscles in the front of your torso. Embrace this position, and do not turn over. Conclude with an upper back support stretch.

Again, it is always important to repeat steps 5 through 7 until the tension has been release and the area is no longer tender.