The foam roller. More commonly known as that circular thing in your gym. Or you may have seen these down the special aisle in Lidl and wondered what they’re for.
This quick 4 minute video is a great start for those of you wanting to know how to use them to their potential.
Lower Back
• Place the roller underneath the lower part of the back and cross arms across body keep feet in stable position.
• Roll from the mid back and back down towards the glutes.
• Try to support the head if your neck is feeling the strain.
• Spend about 1 minute rolling up and down between the two.
• Turning from left to right to target different muscle groups, hold for 20/30 seconds on any tight areas.
• This can also be done with the lacrosse/hockey/tennis/golf ball to get to areas that are smaller and harder to push the intensity.
Upper Back
• Start with roller in the mid back position with the arms crossed over the chest roll up towards the shoulders for around 1 minute.
• Make sure both feet are hip/shoulder distance apart and planted on the floor for stability.
• Turning from left to right to target different muscle groups, hold for 20/30 seconds on any tight areas.
• This exercise can also be done with a lacrosse/hockey/tennis/ball put the ball on floor and rolling around to find any smaller tighter areas.
Quads
• Don’t go over the hip or over the knee
• Hold on any tight points for 30 seconds
• Point toes out which will hit the inner thigh
• Point toes in which will hit the outer thigh
• Move the roller up and down the quad, top of the knee to bottom of the of the hip.
Glutes
• Start with both legs straight, to improve the stretch cross the leg over
• Spend 1-2 minutes on each side
• Keep your arms underneath the shoulders for support
• Use lacrosse/hockey/tennis/golf ball to hit the muscle more intensely.
Hamstrings
• Roll up and down the hamstring, from bottom of the glute to the top of the knee. Make sure arms are below the shoulders and in a comfortable position.
• Start with one leg on the floor for support and to increase the intensity put the other leg on top.
• Spend about 1 minute on each leg rolling up and down, hold on any tight areas for 30 seconds
• Rotate the ankle in and out to target different areas of the hamstring.
• Use the lacrosse/hockey/tennis/golf ball in the same areas to increase the intensity.
Calves
• Roll up and down the calve muscle, use arms to stabilise yourself.
• Rotate the ankle in and out to target different areas of the calve
• To increase it pop the other leg on top
• Each leg for around 1 minute
• Find certain tight areas and hold it on that point for 30 seconds.
• Use the lacrosse/hockey/tennis/golf ball to increase it and work the muscle more intensely.
