Looking after your health and well-being is important now more than ever as the COVID-19 lockdowns continue. Having to adapt to a different working environment and exercise routine can lead to your body feeling increased muscle tension, making it all the more important to practice extra self-care.
What is foam rolling, and why should I do it?
The foam roller has become a popular and convenient way to release muscle tension in the comfort of your own home. Not to mention it helps improve flexibility! Foam rolling is a method of self-massage that effectively reduces muscle tension and pain. When carried out before a workout, it can enhance physical performance and joint flexibility. Post-exercise, it can reduce the onset time and severity of muscle soreness, and minimise the associated acute muscle fatigue that impacts your power and speed. Moreover, doing foam rolling exercises at the end of the day can relax your body before going to bed.
If you have access to one at home, then you are ready to start the session. Otherwise, there are different types available in varying shapes, sizes and textures on the market, which are affordable to purchase. The most popular and easiest to use is a high-density foam model.
Our physiotherapist Anna Diep is going to guide you through some effective foam rolling techniques which will target the larger muscle groups in your body. With UPG Studio’s lead yoga instructor Keran Murphy demonstrating, we hope you benefit from this post.
How do I foam roll?
A few tips to consider before you start:
Complete each exercise for around 30-60 seconds (or slightly longer if you feel like it needs a bit more work).
Choose to incorporate both static stretching (keeping the roller still) as well as dynamic stretching (moving the roller over the muscle).
Ensure you’re rolling at a slow to medium speed to increase the effectiveness.
If you are new and still familiarising yourself with foam rolling, start with a lighter pressure and build up the pressure as you become familiar with the techniques. You should feel a moderate amount of discomfort through tender areas in the muscles but you should not be in excruciating pain.
Ensure you keep breathing whilst foam rolling and avoid holding your breath. Taking a deep breath in slowly, holding for a couple seconds, then releasing slowly can help relax your muscles further for any of those extra tight spots.
Try to incorporate foam rolling into your regular routine (every 2 to 3 days).
Upper Back and Pectorals (Chest)
Place the roller vertically in line with your upper spine.
Knees should be bent, with your feet pressed firmly onto the floor.
Lie on top of the roller, with your arms out relaxed beside you.
As your shoulders drop towards the floor, you should feel a stretch across your chest.
Slowly move your arms above your head and down beside your hips a few times to intensify the stretch.
Upper/Lower Back Roll
Lay on your back with your knees bent, cradling your head in the palm of your hands with the foam roller across your shoulder blades.
Have your knees slightly bent. Lift your hips up off the floor and use your legs to roll your body up and down the foam roller.
Aim to relax your upper body and let your spine flow gently backwards.
Quadriceps (Front of your Thigh)
Start on your hands and knees with the roller underneath you.
Lay over the roller with either 1 leg (easier alternative) or both legs as demonstrated.
Walk your elbows forwards and backwards slowly, rolling between your hips and above your knees.
Gluteus Maximus (Bottom)
Sit on the foam roller placing the one leg over the other at a 90 degree angle with your ankle above your knee.
Support yourself with the arm that is on the same side as the leg that is crossed, while gently pushing the knee down with the opposite arm.
Use the supported leg to gently push yourself forwards and backward in a range of 10-15cm, applying pressure to the whole outer portion of the outer hip. You can also rock from side to side or maintain a sustained pressure over any of those tight spots.
Hamstrings (Back of your legs)
Sit on the foam roller with one leg extended up and the other leg bent for support, arms placed slightly behind you.
Using your arms and the supporting leg, shift your weight forwards and backwards so that the roller is moving between your bottom and your knees.
Iliotibial band (Side of your legs)
Lie on your side with the foam roller underneath your hips, with your bottom forearm resting in line with the shoulder and your top arm in front of your chest.
Cross your top leg over to the front, while the bottom leg remains straight. Use your supporting leg and arms to guide the roller between your hips down to your knees.
Calves
Start by sitting on your bottom with your arms placed slightly behind you.
Place both of your legs over the roller and lift your bottom off the floor.
(Easier alternative: Place one leg over the roller with the other leg bent. Push through your supporting leg and lift your bottom off the floor).
Use your arms to shift your weight forwards and backwards, with the roller moving between your ankles and below your knees.
If you are experiencing any injury or pain, our physios are here to help. Our South Yarra and Malvern clinics are still offering 1:1 physiotherapy consultations (with all necessary precautions in place), as we remain an essential health service.
Book an appointment with us so that we can prescribe specific exercises and treatment to help you reduce symptoms, as well as provide advice on how to prevent future pain.
If you are unable to attend a physiotherapy appointment in person, contact our South Yarra clinic at info@unitedphysiogroup.com.au to arrange a telehealth consultation.
Stay safe, healthy, and check in on one another during this period. Happy foam rolling!