Foam Rolling Guide – Part 2

In Part 1 I introduced the concept of foam rolling and explained what it is.  In part 2 I want to give you my tips and techniques.

How long should you foam roll?

For general maintenance, each muscle should be focused on for up to 2 minutes at a time.  I know many of my readers are highly educated and now there are over 600 muscle in the body – don’t worry you don’t need to foam roll them all!  You focus on the ones that feel tight and in need of the foam rolling.

How to use a foam roller if you hunch over your desk all day?

To open up your chest you can lay on the foam roller so it is underneath your spine – for about 10 minutes and this will open up your back & chest.

Any more tips?

You can essentially foam roll any part of your body.  You just start and place with the movement, speed and pressure to see what works for you.  But don’t expect it to feel comfortable – those tender spots are the ones that need the help most.  I would suggest you start off slowly and build up time, speed and pressure slowly.

The outside of the thighs (or IT bands) are an area of tightness for runners and cyclists and its highly accessible on a foam roller.  The larger muscles in the legs, quads (front of thighs), hamstrings (back of thighs), calf musles are very easy to foam roll.

 

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