Rolling out your muscles can be SO beneficial in not only aiding in recovery and soreness but also helping elongate the muscles! Foam rolling is typically done after a workout, but personally, I prefer doing it beforehand or before going to sleep at night 😉
When you’re rolling out If you notice any particular spots that are tight or tender, stop on them and rest for a few breaths, then continue. This will help relax any knots in your muscles. Remember to roll the entire length of the muscle anywhere from one to ten minutes (simply depends on personal preference and how your body feels).
Below are some of my essential foam rolling positions that feel best to me!
Step 1: Find a spot on the floor where you have enough space to lay comfortably.
Step 2: Place the roller beneath one of your hamstrings (as shown above), while the other leg is at a slight bend with your foot placed on the ground.
Step 3: Prop yourself up with your hands placed behind your bum, and straighten your arms. Now the only things that should be touching the ground are your arms and the foot of the leg that isn’t on the roller.
Step 4: Now walk your hands towards the roller, that way it starts to roll up your hamstrings. Go slowly up the entire leg, repeating for a few minutes on each side (or until you feel rolled out enough) 😉
Read more on: ‘Stretching Guide For Longer Legs’
Step 1: To begin, repeat steps one, two, and three in the hamstring roll above.
Step 2: Now turn your body towards one side, placing your weight on your outer thigh and hip area (as shown above)
Step 3: Using your hands and hips, push your weight into the roller as it rolls up the outside of your hip/thigh.
Step 4: Repeat slowly on both sides. Rolling continually from the outside of your knee to your hip bone.
Step 1: Come down to the ground, with your elbows placed on the floor.
Step 2: Place one leg on the foam roller, and one leg (or knee) on the ground.
Step 3: With your weight placed on the roller, start right above the knee, rolling all the way up to the hip area. You can use your elbows or bent knee to help support and push you forwards and backwards.
Step 4: Repeat slowly on both sides 😉
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