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You are here: Home / Buy It / One Of The Newest Inovations In Fitness

One Of The Newest Inovations In Fitness

November 15, 2007 by Adria Ali Leave a Comment

Hundreds of clients come to me every year with joint pain and muscle aches.  The most common pain comes from the knees and lower back.  Well I have the cure for you! This technique works better then massage and hurts less then knee surgery…. it’s “Myofacial Release” or most commonly know as “foam rolling.”  This deep tissue stretching technique helps to relieve tight muscle pain, which is the major culprit in joint pain.  Skip the surgery and invest your time in rolling those tight muscles and feel the pain disappear.

Here are some basic foam rolling techniques

By: Michael Lovegren

Calf (Gastroc/Soleus)

-Balance on both hands, shoulder blades down, and tighten core
-Roll from knee to ankle, if possible, toes pointed up and out
-Corkscrew hips and move foot, if possible, as you roll
-Exhale as you push hips away; inhale as you pull hips toward

Side Calf (Peronius Group) -Balance on left elbow and right hand, keep hips up, and maintain a tight core
-Roll from knee to ankle, stack legs
-Same breathing pattern as calf roll, yet move foot, if possible, as you roll

Front Calf (Tibialis Anterior) foam_roller_3a.jpg–

Balance on two hands and pressure left shin
-Shift body to apply pressure to the muscular part of shin (do not put pressure on bone)
-Roll from knee to ankle with same breathing pattern as calf roll, but replace knee instead of hips

foam_roller_4a.jpg Side Quad (Iliotibia Tract)

-Set up like side of calf roll but start on the hip
-Roll from knee to hip, slowly roll to find “hot spots”
-Corkscrew motion, if possible, stack legs or drop right foot to ground

foam_roller_5a.jpg

Quads (Quadriceps Group)

-Balance on elbows, face down, with quads on foam roller.
-Work your way up the roller, tighten core
-To place greater emphasis on one leg(left), cross right leg over the back of left, or shift body weight to the left

foam_roller_6a.jpg

Inside of Quad (Adductor Group)

-Balance on elbows inside roller, left hip and knee flexed on top of roller
-Roll from hip to knee, slowing for “hot spots”
-Shift weight toward roller for more pressure “stretch

foam_roller_7a.jpg

Back (Thoracic Spine Mobility)

-Begin with roller around mid balance with back flat, glutes raised, feet flat and close to glutes, shoulder blades down and depressed
-Roll from mid to upper back, side to side to emphasize a stretch in the spine and lumbar/thoracic region.
-Arms raised straight up or behind head
-Same breathing pattern as calf roll

(courtesy of www.powersystems.com)
©2004 Power Systems, Inc. | SITEMAP | PRIVACY POLICY | TERMS OF USE | CAREERS | RSS

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About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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