Core and Flexibility Routine: Foam Rolling
WELCOME!
Try these foam rolling exercises as part of your personalized core and flexibility routine.
Foam rolling* increases blood flow to muscles and releases tension in soft tissue and tendons to improve range of motion, prepare the body for a workout, and aid in recovery. By putting pressure on the muscles and tendons, blood is stopped to those areas temporarily, then allowed to flow back through once pressure is released.
Before a workout, roll for 5-10 repetitions (‘reps’ for short) on muscles to enhance communication to the muscle from the brain.
After the workout, sit on tight areas for at least 30 seconds, or until you feel them release (can be as long as 5 minutes).
Increase and decrease pressure by distributing body weight to hands and feet.
Use a lacrosse (muscles) or tennis ball (back and areas closer to joints) for directed pressure. Gently activate the muscle as pressure is applied to further increase circulation and healing.
*FOR SAFETY: Do not roll on bones and joints (e.g. shoulders, hips, spine, knees, ankles) to avoid the ‘bursa’, sacs of fluid that are irritated by constant pressure.
