The benefits of using a foam roller for myofascial release and massaging tight muscles are well discussed among sports medicine practitioners, massage therapists, chiropractors and physical therapists. Fascia is an interconnected web of tissue just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. It’s literally what holds everything together. Muscle and fascia together make up what is called the myofascia system. Overtime, we develop at adhesions and scar tissue from injury, misuse, lack of stretching or misalignment. These adhesions can restrict movement causing pain, reduced flexibility, and can even lead to more injuries as we compensate.
The good news is, in addition to getting regular massages, you can work to break up the adhesions yourself at home using a foam roller. I like to use the foam roller before my morning practice on larger muscle groups. After I work out, I tend to use more localized techniques like using a tennis ball on particularly tender trigger points to facilitate release.
Here are some foam roller techniques you can try at home.
Roll, roll roll your glutes gently to relief.
– Your Charmed Yogi
I LOVE my foam roller! But I admit I’ve gotten out of the habit recently. Thanks for the great reminder!
Hurts so good, right?
Yes! The foam roller is a big part of my healthy-body practice. It’s totally worth the investment. In my classes for seniors who may have trouble getting on and off a roller, I recommend rolling thighs and even IT band with a rolling-pin!
Exactly! I use the rolling pin myself as well. And a tennis ball is everyone’s friend 🙂