Foam Rollers Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research, education and service. NIFS strives to accomplish this by encouraging the adoption of healthy behaviors which improve the quality of life for people of all ages and abilities. Page 16
Table of Contents Stretching Guidelines 3 How It Works 4 Proper Technique 5 While kneeling on 3ft. ½ round roller, roll out using two 1ft. round rollers or a 3ft. round roller. Extend out as far as you can control, stabilize, and return. Thoracic Spine Mobility, Gluteus Medias 6 Illiotibia Tract, Teres Minor/Latissmus Dorsi 7 Hamstring, Quadriceps 8 Calf (Gastroc/Soleus), Hip Flexor 9 Abductors, Peroneals 10 11-15 Sources 16 While kneeling on a 3ft. ½ round roller, perform a push up with hands on a 1ft. full round roller. Page 2 Page 15
Lay on 3ft. full round roller with both feet on ground and stabilize. Raise one leg, while continuing to maintain balance. The same exercises can be done using two 3ft. full round rollers for greater stability. Static Stretching Static ~ Slowly stretching a muscle to the end of the range of motion and then holding that position for an extended period of time. Should be performed in a slow, controlled manner with gradual progression to greater ranges of motion. Stretching Guidelines Precede stretching with a warm-up to elevate temperature. Do a static stretching routine that exercises the major muscles that have reduced range of motion. Perform a minimum of 2 to 3 days per week, ideally 5 to 7 days per week. Stretch to the end of the range of motion at a point of tightness, without inducing discomfort. Hold each stretch for 15 to 30 seconds. 2 to 4 repetitions for each stretch. Page 14 Page 3
What Are Foam Rollers Good For? The foam roller not only stretches muscles and tendons, but it also breaks down soft tissue adhesions and scar tissue. (For various reasons, including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together; this is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion). By using your own body weight and a cylindrical foam roller, you can perform a self-massage or myofascial release, to break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues. Stand on a 3ft full round roller with both feet and stabilize. If mastered, try performing a squat. Myofascial release is a body work technique in which a gentle, sustained pressure is put on the soft tissues, resulting in softening and lengthening of the fascia. Myofascial release has also been shown to relieve various muscle and joint pains, such as IT band syndrome and shin splints, as well as improving flexibility and range of motion. Page 4 Page 13
Begin by standing on a 3ft. full round roller while placing both hands on a wall or holding onto a chair. When that becomes easy, remove one hand from the wall or chair. Remove both hands and maintain balance. Proper Techniques For Using The Foam Roller Find a tender spot in the area you are working and keep roller on the spot. Wait for discomfort to diminish by 50-75%. This could take time and be uncomfortable. When this area is no longer sensitive, begin to see if there are other sensitive areas and repeat. When the area is free of pain and can be rolled over, continue rolling regularly to keep the area relaxed. Use the roller as a warm-up prior to activity and also for a cool-down after a workout. See what works best for you and manipulate the roller to the correct position. Page 12 Page 5
Thoracic Spine Mobility Begin with roller around mid balance with back flat on ground, putting the hands behind the head. Slowly roll to mid/upper shoulder blade area. Roll to right or left to emphasize one side. Intended for healthy populations and should not be substituted as treatment for injury unless prescribed by a health professional. If appropriate, train without shoes. There are many sensitive receptors in the feet. Training posture: Gluteus Medias Sit on side of glute area with ankle of opposite foot across quadriceps. Balance on hand and one foot holding hot spots until pain diminishes. Roll from top of glute to middle. ~Use as many joints as possible. ~Keep your core tight. ~Always keep the joints lined up. ~All exercise recommendations should be mastered on stable ground before moving on to the foam roller. Page 6 Page 11
Adductors Balance on elbow and hand with one leg at about 130 degrees. Slowly roll from knee to hip complex, changing leg position slightly for emphasis. Shift weight toward roller for more pressure. Illiotibia Tract Begin with roller at hip bone on your side. Keep body perpendicular to ground. Balance on forearm. Slowly roll to find hot spots. Change emphasis slightly by rolling side to side. Peroneals Get on all fours with either far end or entire roller on one shin. Shift body to apply pressure to anterior tibulas and roll from knee to ankle. Roll to outside to get emphasis on peronius. Teres Minor/Latissmus Dorsi Lie on one side with shoulder perpendicular to ground. With arm bent, roll out teres minor (back shoulder). With arms straight, roll latissmus dorsi from bottom to top. Page 10 Page 7
Upper & Lower Hamstring Balance on hands and feet, rolling the upper hamstring area. Balance on hands to work hamstrings from glute to knee. Cross one foot over the other to emphasize one side. Calf (Gastrocnemius/Soleus) Balance on both hands, roll from knee to ankle, toes pointed up and out. Emphasize one side by crossing your legs. Quadriceps Balance on elbows, face down, with quadriceps on foam roller. Work your way up and down the roller. To place greater emphasis on one leg, shift body weight to one side. Hip Flexor Lie on end of roller on one side of hip complex. Slowly roll up and down. Change position on roller to emphasize lateral areas. Page 8 Page 9