foam roller TECHNIQUES

Why Should You Foam Roll?

Foam rolling (also known as self-myofascial release) is a technique you can do at home with
little difficulty and a low cost. Here are some benefits of foam rolling:
> Releases muscle tightness and trigger points
> Aids in the recovery of muscles and assists in returning them to normal function
> Prepares muscles for exercise by increasing blood flow and mobility
> Helps to reestablish proper movement patterns and pain free movement and ultimately
to enhance performance

Foam Rolling How-to

HYDRATE down and pull side to side or forward and back),
Drink plenty of water before you foam roll. and flexing and extending the affected joints.

ROLL BEFORE YOU WORKOUT MAKE IT A DAILY RITUAL

And if you have time, roll after the workout, too.
SLOW YOUR ROLL
Speeding through each movement is a wasted
opportunity. You want slow, purposeful motions to
help identify trigger points and get to deeper tissue.
MOVE IN MULTIPLE DIRECTIONS
Roll up and down, but also use spanning
movements (rock side to side over the muscle),
pivots (twisting), cross-friction (pin the muscle
Rolling should be part of your repertoire. Treat
trouble spots daily and the entire body two to
three times a week.
RELAX!
When it hurts, slow down and breathe deeply.
Make sure the muscle youre treating stays
relaxed and unflexed.
GET YOUR EQUIPMENT
All youll need is a foam roller and a tennis ball.

Consult with your doctor before

beginning any exercise program.

lower leg

FEET SOLEUS (LOWER CALF); GASTROCNEMIUS

SINGLE LEG (MID-CALF); SINGLE LEG
Ball rolls
Toe extensions Rolls Rolls
Spans Spans
Foot circles Foot circles
foam roller TECHNIQUES

upper leg

QUADRICEPS (FRONT OF LEG) TENSOR FASCIA LATAE IT BAND (SIDE OF LEG)

(ABOVE QUAD JUST BELOW
Roll two zones HIP BONE)
Roll two zones
Knee bends Rolls Spans
Bent leg rotations Knee bends

ADDUCTORS (INNER THIGH) GLUTE PIRIFORMIS (DEEP GLUTE)

Roll two zones Roll Roll with ball
Cross friction Cross friction Legs lifts
Leg extension Spans External rotation
Pivots
upper body

TRAPEZIUS PECTORALS LATS (MID-BACK) ON SIDE

(UPPER BACK) (CHEST)
Roll two zones
Roll two zones Roll Arm sweeps
Cross friction Arm sweeps
Rolls with ball Pivots with ball
The content presented here is for
against wall your information only. It is not a
substitute for professional medical
advice, and it should not be used to
diagnose or treat a health problem
or disease. Please consult your
healthcare provider if you have any
References: AnatomyTrains. Foam Rolling and Self-Myofascial Release. Web. Sept. 2015.
<anatomytrains.com/news/2015/04/27/foam-rolling-and-self-myofascial-release/>. questions or concerns.
Fitness Peak. The Rolling You Should Be Doing. Web. Sept. 2015. <fitness.mercola.com/
sites/fitness/archive/2013/11/22/foam-roller-exercises.aspx>. 2015 SelectHealth. All rights reserved. 4491 09/15