Fitness Friday: Roll It Out

It’s time to get rolling, that is, foam rolling.  If you are unfamiliar with this handy piece of equipment, I invite you to get acquainted.  Known in the fitness world as “the poor man’s massage”, foam rolling is an easy and inexpensive way to gain flexibility and increase range of motion.  By breaking up scar tissue on fascia (think of fascia like plastic wrap encasing your muscles), it allows the muscle to move more freely and contributes to greater overall comfort in the body.

Ready to try some foam rolling for yourself?  Here are a few areas to get you started:

Hamstrings: Sit on the floor with foam roller horizontal to and underneath your thighs.  Stabilize yourself with your hands behind you and lift your bottom off the floor so most of your weight is supported by the roller.  Roll up and down the entire length of your thighs, concentrating on areas that feel tight.  If you come across a knot spend about 20 seconds on it before you move on.

Quads: Start on hands and knees and place foam roller underneath you, horizontal to your thighs.  Come down onto your forearms (as if you were going into a plank) and rest to front of your thighs on the roller.  Roll the entire length of your thighs, concentrating on areas that feel tight.  If you come across a knot spend about 20 seconds on it before moving on.

Calves:  Sit on the floor with foam roller horizontal to and underneath your lower legs.  Stabilize yourself with your hands behind you and lift your bottom off the floor so most of your weight is supported by the roller.  Roll up and down the entire length of your calves, concentrating on areas that feel tight.  If you come across a knot spend about 20 seconds on it before you move on.

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