MTRW Of The Day | Foam Roller – Your New Best Friend

Hi guys,

I have been frustrated since I am not where I Foam_Roller_Exerciseswould like to be in my fitness level because I choose to ignore two main injuries: bad knee and elbow tendonitis. I specifically say choose becasue I knew I need to take care of my knee (foam roller and stretching and symmetrical muscle development)  and my left triceps is weaker then right and during the fourth month of Pilates teacher training it gave out, I was tired and kept saying ok I can do it and guess what it gave out and I have not done anything to help it heal so now I can not even do push-ups. I kept pushing it and pushing it until now I am pretty much very limited to what I can do. That is if I choose to look at it like that. Well I did for the last 5 months and now I am choosing to do it differently. I was thinking that I have a wide range of skills that I have learned though the multitude of training that I took and instead of continuing to do something that does not work and keep wallowing in self pity I am choosing to try out and pursue an alternative route where I can strengthen my knee and left triceps rather then forcing it and being hurt over and over again. Moreover, in the past, foam roller and tennis ball myofascial release massage helped me to control my sciatica flair ups, back and knee pain (that is if you stick to it and do it :))
So here is a warm-up that will help wake up your muscle to wake up gently and prepare for the upcoming workout:

Warm Up | Foam Roller – meet your knew best friend

  • Upper Back:
    • Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
    • Press into the floor with your heels and raise your hips off of the ground, shifting your weight onto the foam roll. Start rolling up and down over your middle and upper back. Pause at points of tension for 10-30 seconds.
  • Lower Back
    • In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
    • Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.
  • Glutes:
    • Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
    • Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.
  • Quadriceps
    • Lay face down on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
    • Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.
  • Hamstrings
    • Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
    • Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
    • Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.
  • Calves
    • Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
    • Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.
  • Peroneals
    • Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
    • Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg.
  • Abductors
    • Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
    • Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
    • Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.
  • Adductors
    • Lie face down with one leg on a foam roll.
    • Rotate the foam roller so that it contacts against your inner thigh. Shift as much weight onto the foam roll as you can handle.
    • While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

    Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit