photo JPetiteNav_about.png photo JPetiteNav_outfits.png photo JPetiteNav_fitness.png photo JPetiteNav_health.png photo JPetiteNav_press.png photo JPetiteNav_contact.png photo JPetiteNav_iam.png

Wednesday, January 27, 2016

Workout Wednesday: Foam Rolling 101 - Rolling With My Foamies

Top: Daft Bird / Bra: Lululemon / Pants: K Deer / Socks: Pure Barre / Foam Roller: Here
Whether you are a gym rat or barre addict you would be crazy to not use a foam roller. Not familiar?! Well say hello to your new best friend. 

With training for my full marathon I've been taking even more time to stretch my muscles (stretch post last seen here), and use the foam roller for a good 15 minutes. Before I discovered this amazing tool my calves would throb for hours after a long run, and I would use compression socks to take away the throbbing stress on my muscle. Sometime I would lay down on the ground, and tell Todd to take a rolling pin to roll out the back of my legs. Kitchen gadgets.....not just for cooking ;)

Foam rollers are an amazing tool to do a self massage (myofascial release) on the muscles to release muscle tightness, trigger points, and increase blood circulation. Uhhh....sounds heavenly right? By using your own body weight on the roller you are able to break down soft tissue and scar tissue. Now for the forewarning:

Yes it hurts a little
Yes it works
Yes you will feel amazing afterwards

Whenever I use my foam roller I will literally shake, and breath deeply as I roll out specific muscle areas. Before I use my roller I find a quiet area in the gym or home, blast my James Bay Pandora radio, and use this time as meditation as I massage through each muscle group. In the pictures above I included some of my favorite muscle groups I like to massage: hamstrings, calves, quads, and butt. To use your foam roller you want to place the area of your body you want to massage, and use your body to move back and fourth. I like to go slow so that my muscle gets the direct pressure of my body weight. On areas that feel extremely tight and painful I hold that position on the roller until the area softens. One thing to keep in mind when you are foam rolling is to start at one end of the muscle, and work your way up and down again. Like anything you do make sure you listen to your body, and don't do anything that doesn't feel right when you are foam rolling. 

10 comments:

  1. After a long day's work, the only thing that you want to do is 'sink' in your bed and call it a day. But, when you find that your mattress is harder than a cement platform... you can imagine. Never compromise with quality, because choosing the wrong mattress can lead to body aches and back problems.Joseph Slattery

    ReplyDelete
  2. The hard work and determination both of them are essential for making the big body builder body, but today’s generation always looking for the shortcuts for building up the body like Arnold or Rooney, and they choose the pills and medicine for its which is not good form their body, there is only one place form where you get the right pills and medicine for your body building is this worldfitnesscr.com.

    ReplyDelete
  3. Plus, one TODAY staffer slept on the best-selling Zinus for six months and said it's thebest mattress she's ever owned best mattress she's ever owned

    ReplyDelete
  4. The mattress is the most strong and most agreeable material.best orthopedic mattress

    ReplyDelete
  5. In the world of www, there are countless blogs. But believe me, this blog has all the perfection that makes it unique in all. I will be back again and again. foam roller

    ReplyDelete
  6.  The site has millions of members around the world guaranteeing you to find like-minded people from your local area and worldwide to chat with.  sexting sites

    ReplyDelete
  7. Traveling is another time when it may be difficult to get your toddler to bed. kids house bed

    ReplyDelete
  8. With this technique, it is possible to treat migraines. The idea is to cool down and numb the nerves in your neck. In an experiment, researchers applied frozen ice packs to the neck of a patient and it reduced migraine pain significantly. https://cryohaus.com/

    ReplyDelete
  9. There are dozens of variations of shin splints stretches Massage Place

    ReplyDelete
  10. massage boosts circulation in the injured muscles as well. This raises the amount of oxygen in the body and you feel relaxed. 구리 출장안마

    ReplyDelete

 

design + development by fabulous k