The beloved foam roller tucked away in the stretching section of the gym has more benefits than you know. It is a great resource for stretching and soothing tired muscles; it’s also an ideal way to zero in on muscle groups through self-massage. Using the foam roller allows the muscles to contract in a uniform fashion, this is the best way to avoid injury.
Things to keep in mind next time you roll:
- Don’t roll directly on the pain or ache
- Keep your moves slow and controlled, don’t go too fast!
- Maintain correct form
- Try to incorporate foam rolling into your daily routine
There are so many foam rollers to choose from and at a very affordable price. Add this essential fitness tool to your at home gym and try one of the moves below today!
Lats:
Start by laying on the right side of your body. Have the bottom leg bent in a 90 degree angle with the other foot flat on the floor. Place the foam roller underneath your right underarm while having that same arm extended straight out. Begin rolling back and forth (about 4 inches) for about 30 seconds to a minute. Repeat the same action on the opposite side.
Hamstrings:
While seated on the floor extend your right leg while keeping your left leg bent behind you. With both hands on the foam roller place it under your upper right hamstring, beneath the glutes. Roll your hamstring back and forth while flexing your foot; perform this action for 30 seconds.
Quads:
Lay on the floor facing down with the foam roller placed underneath your quadriceps. With your hands on the floor in front of you motion your body back and forth so that the foam roller glides across your quadriceps. Perform for 30 seconds to one minute.
Using the foam roller before and after a workout is ideal for preventing injury so roll on!
Nadia Murdock is nationally recognized fitness coach, published author and regular on-air fitness expert. She is living proof that her “train your mind, change your body” method works. After changing her own life via her own weight loss journey to a healthier lifestyle she became dedicated to sharing that power with others through her company Nadia Murdock Fit. Nadia has a B.A. in Psychology and taps into the strength and power of the mind when advising others in achieving their fitness goals. She also enjoys all forms of fitness from Kickboxing to Zumba and never goes a day without breaking a sweat.
You can find Nadia on Facebook, Twitter: @NadiaMurdockFit and at www.nadiamurdockfit.com.
