Hello there! Hope your Wednesday is off to a great start. If you’re like me by Wednesday I’ve usually crushed a few workouts since the start of the week and am feeling pretty sore. Whenever your muscles are sore, stiff, or tight, that doesn’t necessarily mean you should stop exercising. You most likely just need to massage your muscles or focus on flexibility workouts, like yoga or stretching. While I love some yoga, I’m often looking for something I can do quickly that will relax my entire body. That’s why I’m so happy I discovered Foam Rolling.
Leggings // Top // Sportsbra
Foam rolling can be done pre or post workout, or as a session in itself. It has great benefits including easing tight muscles, knots, or kinks that prevent you from moving easily. It can also help with flexibility and aid in preventing injury. I’ve started to notice foam rollers at many different gyms, but they’re super affordable and in my personal opinion way better than paying for a professional massage.
My friends at TriggerPoint gifted me their most popular roller, the GRID, and a few other self massage hand held tools I shared in this post. The grid roller helps target tough to relieve spots. I personally prefer the grid design over the soft foam because I like a tougher massage. Today I wanted to write 6 of my favorite ways to use the foam roller that target almost your entire body. There are additional moves you can perform, these are just some of the spots I always feel tight in. It’s suggested to roll over each spot for at least 30 seconds to one minute and up to about 15 minutes per day. Since many of the moves require you to use your bodyweight, you can also control the amount of pressure. And you should never roll over joints, such as your knees. After the pinable image, please PIN for later 😉 I go through each move and the target range of motion. Happy Rolling!
Sit on the roller with your right foot resting on top of your left thigh. Roll forward and back targeting the entire right glute, then switch sides.
Place the roller under your hamstrings. Using your body weight you could roll both or one at a time. Roll from just above your knees to your butt, and be sure to target the inner and outer areas in this position.
Place the roller under your calves. Using your bodyweight either roll both legs at a time or individually. Move your body forwards and back to target the entire calf, including inner and outer areas.
Lay on the roller placed at your upper back. Cross your arms in front of you and maintain a neutral spine. Roll from the upper to mid back, up and down.
Lay on one side with the roller by your hip, roll down to just before your knee and back, rolling the outer leg. Then switch sides.
Lay face down with the roller under your hip flexors. Roll from the hip to mid thigh, up and down.
Now you’re ready to ROLL!
[bctt tweet=”Ready to Roll? Here’s how to #foamroll #wildworkoutwednesday @tptherapy” username=”sweetandstrong_”]
Linking up with Annmarie for Wild Workout Wednesday and Amanda for Thinking Out Loud. And check out great Gym or At Home Workouts on my Fitness Page.
Do you Foam Roll?
What’s a good workout you’ve done recently?
Where are you typically the most tight?