HOW TO USE FOAM ROLLERS FOR BEGINNERS？

WHAT IS A FOAM ROLLER?

A regular foam roller is a kind of massage tool in the shape of a column with many ridges that trigger and pressure points. Foam rollers are so inexpensive that everyone can afford them. That is why foam rolling is called "poor man's massage" in the fitness circle.

Why should we use foam rollers?

Beneath the skin, there's a band or sheet connective tissue, named fascia, that attaches to, stabilizes, and wraps around muscles. In a healthy system, fascia functions to reduce the friction of muscular force. However, when the muscle is overused or injured, the fasciae become really tight, which affects the mobility of corresponding muscles and joints. Foam rolling helps to stretch the fasciae, promoting a healthy range of motion and prevent injury.

Form rolling benefits

• Relieve aches and pains

• Release muscle tension

• Increase flexibility

• Promote the range of motion

• Enhance performance

• Accelerate recovery

With so many benefits, a foam roller is a perfect tool for fitness fanciers and fitness newbies. 

HOW TO USE FOAM ROLLERS FOR BEGINNERS？

Three words can well explain the process of foam rolling: ROLL, WAVE, and STRETCH.

• Roll. Slowly rolling back and forth over your muscle. "Slowly" means that you'd better move no more than one inch per second as your muscle needs time to adapt to and relax with the pressure. Breathing deeply is a good way to remind yourself of moving slowly.

  
  

• Wave.  Wave side to side when you hit an aching area. Soreness is the signal of something wrong in your muscle. Waving provides repeated pressure over this area and improves the effect of pain relief.

  
  

• Stretch. The pressure added over the muscle relieves muscle tension, hence, promotes a healthy range of motion and prevents injury.

NOTICE:

It's normal to feel uncomfortable at the initial stage of using foam rollers. It's similar to  the pain that occurs at during a massage. A low-density foam roller is beginner-friendly as it will not bring too much rolling-related discomfort.

Also, foam rollers differ in size. Smaller rollers work better for the neck, arms, and lower legs while longer rollers are more suitable for bigger body areas such as the back, hip, and thigh. 

You can find the best foam roller for you from Sunrisetech.

Using foam rollers after a workout brings you the best effect as foam rolling prevents delayed onset muscle soreness, alleviates pain, and boosts the exercise effects.

Remember! Consistent use of a foam roller is better than intense use, which has been proven by some studies.

Body parts where you can take foam rolling: neck, arms, legs, back, hip, thigh, etc.