25.11.2015

Roll with It: 5 Ways to Use a Foam Roller

By Jayne Robinson

A foam roller boosts flexibility and recovery and if you haven't used one before, here are 5 ways to get on a roll...

Ever used a foam roller? Do you even know what one is? A foam roller is a great tool to help the recovery of injured muscles, but it’s also great to add to your daily workout routine.

Here are five ways to get on a roll from our Frame PT Danny Brown. And if you want to get your hands on a foam roller. Grab one at our #MoveYourFrameShop at Frame Kings Cross. Coming soon to online.

1

BABY GOT LOWER BACK PAIN

If you’re someone who sits at their desk for 8 hours a day, it’s not a surprise that your lower back feels weak. Using the foam roller on your lower back will help stretch and strengthen the area.

How do I stretch it?
Rest the foam roller under your lower back, cross your hands over your body and roll from the base of your back to halfway up your back. Do this for 60 seconds and repeat as many times as you want.

2

HEALTHY HIP FLEXORS

If you have tight hip flexors, you’re not alone. When we sit at a desk for hours on end this leads to shortening of the hip flexor and in turn can lead to aches and strains in the joints and muscles.

How do I stretch it?
Place the foam roller below your hips and support yourself on your hands and knees. You can only stretch one side at a time, position yourself correctly onto the foam roller and roll up and down on your hip flexor as many times as it feels comfortable. And then switch sides.

3

YOUR LATS NEED LOVE

Your lats are the two large muscles that go from the upper arm all the way down the lower back. These muscles can be forgotten about and get really tight and can lead to poor posture.

How do I stretch it?
Lay on one of your sides with the foam roller under your pit and the other arm either extended flat on the floor or in the air. For stability, position your other hand in front of you and start to roll out the lats up, down and forward and back. Do it for 60 seconds before moving onto the other side.

4

QUADS

It’s amazing how many of our muscles get left our when working out. The quads is another.

How do I stretch it?
Lay on the floor stomach down and place the foam roller over one thigh and the other leg on the floor for support. Roll the entire front of the thigh from the hip to the top of the knee up and down. Do this for 60 seconds before moving to the other side.

5

UPPER BACK

Just like our lower back, our upper back needs some love too. If you suffer from neck, shoulder and upper back pain, giving yourself a self-massage is a good start.

How do I stretch it?
Place the foam roller on your upper back and place your hands behind your head for support. Roll up and down the back in a slow motion. Do this for 60 seconds and repeat as much as you need.

So, there you have it. 5 ways to use your foam roller. There are so many more ways to get on a roll and we mean it when we tell you that adding this pre- or -post workout will definitely help to stretch those muscles and alleviate any muscle or joint pains in the body.

And if you want to get your hands on a foam roller. Grab one at our #MoveYourFrameShop at all our studios! Coming soon to online.

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