4 Essential Foam Rolling Moves

By Joe Scali on March 29, 2016 , categorized in Endurance, Strength + Conditioning

Not to be the bearer of bad news, but you’re (likely) not 19 anymore (or if you are, you won’t be forever). You can’t play the star Forward today and wakeboard for 5 hours tomorrow. Or you could, but not without hurting and paying for it the day after tomorrow.  Adding foam rolling to your post-workout routine will help you keep up with your buddies (no matter how old your ID says you are.)

4 Essential Foam Rolling Moves

3483-FYB-Muscle-Groups-Worked-Foam-Rolling_1024

Nothing hurts so good as a good foam roller session after an intense training day. Here are the top four foam roller exercises to try. If at any point you hit a particularly tight or tender spot, apply direct pressure for 30 to 90 seconds, or until the pain decreases.

3483-FYB-Foam-Rolling-1

#1 Foam Roll: Calf

  1. Place the foam roller directly under you calf muscle.
  2. Rest your other leg, at the ankle, on the leg on the foam roller to increase the pressure.
  3. Roll up and down from the top of your calf (near your knee) to above your ankle.

#2 Foam Roll: Quads

  1. Lie down with your stomach with the foam roller placed under your quads.
  2. Slowly roll from the top of your knee to the bottom of your hip.

3483-FYB-Foam-Rolling-2

#3 Foam Roll: Pirifomis Muscle (part of your glutes)  

  1. Sit down on the foam roller and put your right foot on your left knee.
  2. Roll onto your left glute and roll back and forth, using your right leg to control the pressure.
  3. Repeat on the other side.

#4 Foam Roll: Upper Back

  1. Lie with the the foam roller under your upper back.
  2. Using your legs slowly move your body forwards and backwards allowing the roller to massage your upper back.

Note: This movement can also be performed with your hands behind your head or your arms across your chest—experiment with which feels better for your body.

Do you foam roll? What benefits have you seen?

 

Joe Scali

Owner and Certified Trainer Semiahmoo Athletic Club

Joe Scali grew up playing hockey and continued to play College Hockey at Cornell University and went on to play professionally in Texas. With his elite background in competitive sports and his passion for training, Joe pursued a career in the fitness industry. Becoming a personal trainer, he enjoyed helping people change their lives through fitness. His passion for training and vast experience in the fitness industry led Joe to open Semiahmoo Athletic Club.

Joe is a CFP Certified Personal Trainer, CrossFit Level 1 Trainer, TRX Certified Trainer, and Certified in Trigger Point Performance Therapy and Twist Conditioning.

Sharan Dhaliwal

Owner and Certified Trainer Semiahmoo Athletic Club

Inspired by her entrepreneurial parents, Sharan Dhaliwal pursued a degree in business and entrepreneurship. Upon graduating, she pursued a career in the Natural Supplements Industry and continued her studies by obtaining her Advanced Sports & Nutritional Advisor Certification. Sharan is a CrossFit Level 1 Trainer.

Tagged with
cardio crossfit endurance fuel your better recovery running strength and conditioning stretching

Joe Scali

Joe Scali is a freelance writer and regular contributor to Vega’s Expert Panel. Owner and Certified Trainer at Semiahmoo Athletic Club Joe Scali grew up playing hockey and continued to play College Hockey at Cornell University and went on to play professionally in Texas. With his elite background in competitive sports and his passion for training, Joe pursued a career in the fitness industry. Becoming a personal trainer, he enjoyed helping people change their lives through fitness. His passion for training and vast experience in the fitness industry led Joe to open Semiahmoo Athletic Club. Joe is a CFP Certified Personal Trainer, CrossFit Level 1 Trainer, TRX Certified Trainer, and Certified in Trigger Point Performance Therapy and Twist Conditioning.

Top