Tight muscle mass? Strive a foam curler

By On Sep 6, 2021

Tense muscles are no fun. You become aching and tired, making exercise and other activities a chore. You may also find that tense muscles make you feel less flexible when trying to move. A good massage can ease your tension, but if you can’t get a professional massage, try a foam roller instead.

What is a foam roller?

Foam rollers are large cylinders made of solid foam. They are available in different sizes and degrees of hardness. You can use it to massage large muscle groups. Some people use them after a workout to ward off pain. Others include foam rollers as part of a warm-up workout to make sure the muscles are loose before a workout. Other people use them to relieve tension.

What does a foam roller do?

Like a massage, foam rollers are a type of myofascial release technique. The fascia is a layer of fibrous tissue that surrounds your muscles. It contains and protects your muscles and helps muscles move smoothly so you can be active.

When your muscles are overworked or injured, the fascia can contract to protect the muscles from further injury. The tension may persist even after the muscles have healed, making you feel more stiff and tense after the strain or injury. Myofascial release techniques gently manipulate the tissue, allowing it to relax into a loosened state.

Foam roller exercises

Here are five ways you can use a foam roller:

Hamstrings

: Hamstrings can cramp when you spend a lot of time sitting at work. Using a foam roller will encourage blood flow to the area so that your blood can flow to these muscles. Rolling also loosens muscles that have become stiff from holding still. To use a foam roller on your hamstrings:

Sit on the floor with your legs stretched forward.
Lift yourself up and back until the roller touches the back of your leg between your knee and hip.
Slowly move back and forth along the length of your thigh.
Continue for about 30 seconds.

Quadriceps

: If you sit a lot, your quads will spend a lot of time in a shortened position. The foam roller helps loosen tight fibers around your leg muscles. This improves mobility and flexibility. To massage this muscle group, do the following:

In a plank position, start with the roll under your thigh.
Slide your body back and forth so that the roller runs the length of your quad muscles.
If you hit a sensitive area, hold still and stop rolling on it. Hold the pressure constant for a few breaths.
Continue for about 30 seconds.

continuation

Upper back

: Sitting, standing and exercising can put strain on your back and shoulders. Rolling the muscles can reduce minor cramps that cause pain. The increased flexibility and loosened muscles help to improve your posture so that you do not exacerbate the tension by holding an unusual position. To use a foam roller on your upper back:

Lie on the floor with your knees bent. Support your shoulders on the roller.
Lift your hips and use your feet to slide your torso back and forth along the roller.
Continue for about 30 seconds.

Illiotibial band
: The iliotibial band (IT band) is a long strip of connective tissue that runs along the outside of your leg from your pelvis to your knee. IT ligaments can become tight and cause knee and hip problems. Rolling out the tension in the IT tape is as good as a warm-up and a post-workout routine. Here’s how to roll it out:

Lie on your side with your legs outstretched, your outer thigh on the roller.
Put your top leg on top of your bottom leg. Alternately, cross your upper leg over your lower leg and place your foot on the floor.
Use your arm to support your torso.
Roll the outside of your leg and back down. If you hit a sore spot, pause a few breaths.
Continue for 30 seconds.
Repeat on the other side.

Latissimus muscles

: These muscles, also called lats, are located under your arm and on the side of your rib cage. If they’re too tight, it can upset your posture. By relaxing these muscles, you can stand or sit more straighter. This also prevents your back from getting tired. To roll out this muscle group, do the following:

Lie on your back with the foam roller under one of your lats.
Keep your lower leg straight and bend your upper leg over it for balance.
Slowly start rolling from your armpit to your mid-back area.
Continue for 30 seconds, then switch to scrolling on the other side.

If you are unsure whether you are healthy enough for foam rolling, consult your doctor. They can discuss the risks and benefits with you.

sources

SOURCES:

Harvard Health Publishing: “What To Do With That Foam Roller In The Gym?”

Mayo Clinic: “Basics of Foam Rolling.”

National Academy of Sports Medicine: “FOAM ROLLER EXERCISES: APPLYING THE TECHNIQUE OF SELF-MYOFASCIAL RELEASE.”