The foam roller is a cylindrical sports tool made of foam used for its own world. It is used to apply pressure to the muscles rolling in multiple parts of the body or in a fixed state.
The form roller is a form of microorganisms that put pressure on soft tissues to reduce pain, increase flexibility and accelerate healing. The science of foam rolling is based on the idea that muscles and muscle trigger points can reduce pain and motion range.
Foam rolling is a good way to spend a long day after exercise, as it helps to release muscle tension and lower stress levels.
In this guide, you will learn about the benefits of the form roller, how to use effectively, the appropriate technologies for form rolling, and the after -exercise form roller exercise.
How to use a form roller?
When using a foam roller, the user places the target muscles on the roller and rolls back and forth to apply weight. The basic technology is to lay back and forth through the muscle group targeted by lying on the form roller.
Rollers’ pressure on muscles helps to relax and increase flexibility by applying pressure and increasing muscle fibers.
The foam roller is provided with different density, the harder roller provides deeper pressure, and the soft roller provides soft pressure. This allows users to choose a foam roller that matches the desired level of pressure.
Form rolling technology
There are some technologies for form rolling, which targets certain muscle groups and can increase the effect of exercise. These technologies include:
- Rolling technology (basic technology) -The target muscle group rolls back and forth to apply pressure and release tension.
- Static pressure -The form roller is held in a specific area of the muscles and pressure for 30-60 seconds.
- Trigger Point Technology -The foam roller is held in a certain part of the muscles and rolled back and forth.
Foam roller exercise can be used for substitutes, but warmups or Cooldown routine.
The advantage of the form roller movement is:
1. Improvement of flexibility and motion range:
One of the main advantages of foam rolling is the improvement of flexibility and motion range. Foam rolling helps to release hard muscles and fascia, so the muscles can move more freely. Increasing this flexibility improves kinetic performance and reduces the risk of injury.
2. Prevention of injuries:
Foam rolling can also prevent injuries by reducing muscle tension and improving flexibility. Hard muscles can increase tension in tendons and ligaments, which can increase the risk of injury. Solving muscle tension using a foam roller can reduce the risk of injuries, such as strains and sprains.
4. Muscle recovery:
Another advantage of form rolling is that muscle recovery is improved. After exercise, the accumulation of lactic acid and other waste can cause muscles to pain and fatigue. After exercise, foam rolling helps to reduce muscle pain by increasing blood lactic acid excretion, accelerating tissue healing, and increasing blood flow to affected areas.
In summary, foam rolling is a very effective technology that improves flexibility, prevents injuries, improves circulation, and promotes muscle recovery. Integrating foam rolling into the exercise routine will help you achieve your fitness goals and maintain your overall health.
When using a foam roller
Foam rolling can be performed at any time all day, but it is recommended to do it after exercise when the muscles are warm and stretch better. You can perform foam rolling before exercise to prepare muscles before exercise and reduce the risk of injury.
A person who can benefit from form rolling
Foam rolling is especially beneficial for athletes and active individuals who participate in repetitive movements, have tight muscles or pain, improve mobility and flexibility, and have a self -mobility and flexibility. Anyone can benefit from form rolling, regardless of health level or age.
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Foam roller exercise after exercise
Integrating foam rolling into regular exercise routines can help improve posture, reduce pain, and improve kinetic performance.
It is important to stop deeply, relax, and feel pain or uncomfortable while the foam rolls.
It is important to remember that excessive pressure can be further damaged in muscles, so foam rolling should only be done up to proper technology and light discomfort.
1. Behind the back
purpose: Relieves the tension of the waist and shoulders.
step:
- If you have a bubble roller at the back, you will be lying on your back.
- Walk your hands over your chest.
- Focus on hard points and roll back and forth back and forth.
- Repeat for 30-60 seconds.
2. In the case of romboids
purpose: Relax in the muscles between the shoulder bones and improve your posture.
Step:
- Right below the shoulder bone, a foam roller that is vertically on the spine is placed on the back.
- Cross your arms across your chest.
- Roll your feet sideways and raise your roller to your shoulders.
- Repeat for 30-60 seconds.
3. Chest
purpose: To relieve the tension in the chest muscles, improve flexibility and provide detailed posture.
Step:
- Place the foam roller horizontally on the floor.
- Lie down with a roller under the chest.
- The arm is extended to the « Y » position.
- In a soft area, 20-30 seconds will be paused and rolls back and forth.
4. In the middle
purpose: Relieve the tension in the middle.
Step:
- The roller lies down the midback.
- Bend your knees and lay your feet on the ground.
- Support your neck with your hands and lift your butt.
- Stop soft spots for deep breathing and go down the middle bag and go down to the rollup and down.
- Repeat for 30-60 seconds.
5. In the case of Lats
purpose: Relax in the big back muscles in charge of shoulder movement.
step:
- Lying next to the roller under bare feet.
- Right directly below the armpit.
- Stop pause for 15-30 seconds in a soft area.
- Repeat the pass several times on both sides.
6. In the case
purpose: Increases blood flow and flexibility in the thigh muscles.
Step:
- Lie down with the foam roller under the thighs.
- Use your arm to support your upper body.
- Roll up under your hips just above your knee.
- Stop pause in a hard area and continue for 30-60 seconds.
7. For the band
purpose: Reduces pressure and relieves pain in external thighs.
step:
- Lying next to the foam roller under the hips.
- Place the upper part on the ground for support.
- Roll along the outer thighs just above the knee from the hips.
- For 20-30 seconds, focus on hard areas and repeat it on the other side.
memo: Rolling a form that rolls the IT band can be uncomfortable. Start with light pressure and gradually increase.
8. For hamstrings
purpose: Releases the tension behind the thigh.
Step:
- Put your legs straight and sit on the bottom of the thigh.
- Use your hands to lift your butt from the ground.
- Focus on the tightening point and roll the hamstring back and forth for 30-60 seconds.
9. For calf
purpose: Release the tension of the lower legs and improve flexibility.
Step:
- The legs are stretched and the calf roller sit down on the floor.
- Use your hands to lift your butt from the ground.
- Turn the calf over the calf for 30-60 seconds and stop it in a narrow area.
10. For glutes
purpose: Relax in the gluteus muscles.
Step:
- Sit on the foam roller with one leg across different legs.
- Raise your butt and roll back and forth over the buttocks.
- Focus on hard areas for 30-60 seconds, then switch to the side.
General mistake to avoid
Some common mistakes that avoid form rolling are:
- Use an inappropriate form -Wreat too quickly or inappropriate skills can reduce the effectiveness of exercise and increase the risk of injury.
- Roll the waist -This movement is not recommended for individuals who are injured or unstable lumbar spine. Beyond the waist can lead to excessive pressure on the spine and increase the risk of injury.
- Roll over the injured area Rolling an injured area can worsen injuries and delay the healing process.
- Use the wrong density or texture of the form roller -Too soft or too hard form roller can cause less effective or unnecessary pain. It is important to choose the appropriate density and texture of the form roller that meets a particular need.
Last thought and advice
It is important to remember that form rolling can be a threat to beginners, but it is a process that requires time and practice. It is normal to experience some inconvenience during the form rolling, but it should never be painful. If severe pain occurs, you should stop the advice of medical professionals and seek advice. In addition, it is important to select the correct foam roller that suits the needs and practice the appropriate skills and forms during the form rolling exercise.
In conclusion, foam rolling is a useful tool for maintaining overall muscle health and flexibility. Follow the tips and technologies summarized in this beginner guide to experience numerous benefits to integrate and provide foam rolling into your daily life.
source:
- Does the type of form roller affect recovery speed, heat response and DOMS prevention? (Go to research))
- Foam rolling for the recovery of delayed muscle pain and dynamic performance measurement. (Go to research))
- Meta -analysis on the effect of form rolling on performance and recovery. (Go to research))
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