Many of you have seen foam rollers before some of you may have used them but do you know why you are doing what are you doing ? Two main reasons 1 - muscle activation 2 - self myofascial release ( a fancy way to say self massage) Today I will go through a few basic release techniques to help ease that lower body tension, keep an eye out this week for more basic and advanced techniques as well as different tools to advance to after the foam roller just doesnt cut it anymore. On a side note remember the more weight /pressure placed on the muscle the better the release, but start light and progress slowly as it might not be the nicest feeling. Also be careful when rolling around the knee as there are sensitive nerve endings directly behind the knee which I assure you that you will know if you roll over it. Technique 1/ Quadriceps (front of thigh) - Lying on elbows in a plank position slowly roll forwards and backwards over the upper thigh to above the knee. If a sensitive area is found stay on it and bend legs up/down and side to side before moving onto another spot. Technique 2/ Hamstrings (back of thigh) - Sitting your high in the roller place weight into your hands, cross your feet and slowly roll forwards and backwards over upper thigh to above the knee. ( remember to change your crossed feet to alternate the hamstring being released ) Technique 3/ Calves (back of shin) - Identical to the Hamstring release but you are slowly rolling over mid shin to below your knee. If a sensitive spot is found point your toes up and down before moving on. ( remember to change your crossed feet to alternate the calf being released ) Technique 3/ Glutes (backside) - crossing one leg over the knee and placing weight in same side hand and opposite side foot slowly roll over the glute of the hand that is down. ( Remember to switch sides to alternate the glute being released ) For any further questions dont hesitate to contact me. Have a great day. Dare To Be Great !!!
Posted on: Tue, 27 Jan 2015 02:46:49 +0000
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