A foam roller is a specially designed foam cylinder that helps release tension in muscles. It’s also known as a myofascial release (or self-myofascial release) tool and is most commonly used in the fitness world to help prevent injury and to reduce muscle soreness after exercising. Here are some helpful tips on how to use this tool on your own.
1) Fill the space between your body and the roller with pillows to ensure that it stays in place while you’re using it. Make sure you have enough pillows to keep the roller from moving when you come up on hands and knees over it. If you don’t have that many pillows, then fill a pillow case with small-sized towels or clothes to make the thickness less thin than a pillow.
2) Place the foam roller directly under your body when you’re on all fours. Make sure that even more of it is resting on the pillows and that enough of it is pressed against your body so it doesn’t slide forward while you’re using it.
3) Roll your body in a slow, controlled manner to the point where you feel a little uncomfortable pressure and then back off until there’s no longer any discomfort. If you find yourself tensing up, relax your body and breathe into the tight areas.
4) Choose a direction to roll on each side of your body. For example, if you want to reduce tension in your lower back, then roll up and down on the roller instead of side to side. If you’re looking to work out one particular muscle group, like your quadriceps or hamstrings, follow that muscle group’s natural line of pull as you roll across it.
Foam rollers are a great way to work out your muscles without using weights or a machine. They’re easy to use at home and help you get the most bang for your buck by targeting the muscles that you want to stretch. If you’re looking for more guidance on how to use the foam roller, there’s a lot of information out there about how to use this tool properly.
