- Smooth sliding fascia Foam Roll, Massage Therapy
- Supple muscles Stretching, Warm Up, Cool Down
- Muscle balance Personal Training, Physical Therapy, Exercise
- Proper nutrition & hydration Anti-inflammatory diet, water, ND or CN
- Strong core, no compensating patterns Personal Training, Exercise
“Flexibility is gained by working on it. It is lost if you don’t address your issues.
Develop your stabilization system and flexibility will improve.”
Using the Foam Roll
- Always work from the midline and then down or up.
- Lower body – begin at the hip and work down to the ankles
- Upper body – begin at the mid-back and work up towards the head/arms.
- The roll should be perpendicular to the muscle length.
- The intensity is controlled by how much of your body weight you put into it.
- More body weight by having as little of your body on the floor as possible.
- Less body weight by sitting, or stabilizing more of your body on the floor.
- Hold the pressure on a ‘hot spot’ for 30 seconds then move on.
- For serious issues – roll lightly several times a day rather than one hard time.
- Try to roll everything at least once a week (45 minutes)
- Try to roll lower body daily or at least before exercise.
- It is best to roll all four sides of each leg.
- If under a time constraint, roll the problem side, then the opposite side, then back to the problem side.
- Breathe! It can be painful at first. Bruising may occur. Stay hydrated.