Love/Hate Relationship......

FOAM ROLLER!!!

I use to hate that thing, but deep down I found to love it.  Although it hurts like hell, it's a good hurt!  I foam roll after any exercise,  but have to admit.....I HAVE NOT BEEN CONSISTENT.  Starting with todays workout, I definitely will.  Here are some tips & descriptions of how to work some of the muscle groups.....

Key Points for Specific Foam Roller Exercises

1. Roll back and forth across the painful or stiff area for 60 seconds.
2. Spend extra time directly over the knot or trigger point itself.
3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
4. Avoid rolling over bony areas.
5. Always stretch the area following foam rolling.

Technique 1
Lie sideways with the foam roller under the side of your thigh. Roll between your knee and your hip bone. Spend extra time on the more tender areas you encounter. Use your top leg and foot against the ground to decrease the force if you cannot tolerate the pressure initially. After a few days of rolling, your IT Band will loosen up and you should be able to tolerate full pressure (feet together off the ground)

Technique 2
Start with both of your thighs on the roller at the same time. Roll back and forth from your knees to hips. To increase the pressure, lift one thigh off the roller. This doubles the force.

Technique 3
Lie on your back on the foam roller. Cross your arms across the front of your chest and exhale deeply as you roll the middle of your back against the roller. This is a great stretch for your chest early in the morning before a run.