WHAT IS A FOAM ROLLER AND HOW TO USE IT
Foam roller technology is increasingly evolving for self-myofascial release, exercise, stretching and pain relief.
Foam rolling is a self-myofascial release (SMR) technique that is used to inhibit contracted muscles. "Self-myofascial release" is a technical term for self-massage to release muscle tightness or trigger points.
This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.
This method can be performed with a foam roller by applying pressure to specific points on your body to speed up the muscle recovery process. Trigger points are specific “knots” that form in muscles.
They are unique and can be identified because they will refer pain. Pain referral is when a pressure is applied to one area of the body, but the pain is felt or radiated in another area.
Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance.
Foam Rolling Benefits:
-Increased blood flow to your muscles, which improves delivery of oxygen during your workout.
-Helps to relieve muscle tension, especially after a hard workout.
-You can control how much pressure you apply to the area, which means you can really focus on areas that are sore and need more work.
-Increased range of motion. The action of foam rolling can help to stretch out and lengthen your muscles, which can help you get more out of your workout.
-Decrease recovery time. Foam rolling can help with muscle repair so you aren’t left feeling as sore and sorry the next day.
-It can help to reduce cellulite. Improved blood flow can also help with the removal of toxins from your muscles, meaning that foam rolling may help to reduce the appearance of cellulite.
FOAM ROLLER EXERCISES & TECHNIQUE
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