15 BENEFITS OF : ROLLING HOW TO DO IT q Select a foam roller: Choose a foam roller that suits your needs. There are different densities and sizes available, so consider your comfort level and the areas you want to target. w Find a suitable space: Find a flat, open area where you have enough space to move and lie down comfortably with the foam roller. e Prepare your body: Before you start foam rolling, it’s essential to warm up your muscles with some light aerobic activity or dynamic stretching to increase blood flow and prepare the tissues for rolling. r Position yourself on the foam roller: Sit or lie down on the foam roller, targeting the specific muscle you want to work on. For example, if you’re targeting your calves, sit on the floor with your legs extended and place the foam roller under your calves. t Apply pressure and roll: Begin by applying your body weight onto the foam roller and slowly roll back and forth along the targeted muscle group. Move at a moderate pace, about an inch per second, and focus on any areas that feel tight, knotted, or tender. y Stay on the muscle knot or trigger point: When you encounter a tight or tender spot, pause and hold the pressure on that area for 20-30 seconds. This can help release tension and knots in the muscle. u Breathe and relax: While foam rolling, remember to breathe deeply and try to relax your muscles as much as possible. Tension or resistance can interfere with the effectiveness of the technique. i Cover the entire muscle group: Continue rolling along the length of the muscle group, covering all the areas that you want to target. Adjust your body position as needed to reach different angles and areas of the muscle. o Be cautious around sensitive areas: Be mindful of sensitive or bony areas such as joints or directly over your spine. Avoid rolling directly over these areas to prevent injury or discomfort. 1) Repeat as needed: Repeat the foam rolling technique on each muscle group for about 1-2 minutes per area. You can foam roll both before and after exercise, or as part of your daily routine for muscle maintenance and recovery. Remember to listen to your body during foam rolling. If you experience excessive pain or discomfort, reduce the pressure or stop rolling that particular area. It’s also a good idea to seek guidance from a fitness professional or physical therapist to ensure you’re using proper form and technique.
RkJQdWJsaXNoZXIy NDUxNDM=