Why & How To Use A Foam Roller | Full Body Foam Rolling Routine
Why & How To Use A Foam Roller | Full Body Foam Rolling Routine
Let’s bring out the foam roller. What exactly is this piece of kit, what is it for and why use one?
We’re going to answer those questions and then take you through the essential foam roller exercises so you know how to get the most out of this very useful training aid!
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Content
0.12 -> let's bring out the foam roller what is
3.75 -> this piece of kit and what is it for why
5.94 -> here's one so many questions while I'm
7.919 -> going to be answering those as well as
9.96 -> taking you through the essential
11.94 -> exercises that you can do with a foam
14.099 -> roller to help you get the most out of
15.96 -> this rather wonderful piece of training
17.609 -> aid so what is this well essentially
33 -> it's a piece of tubing with some sort of
35.61 -> foam around the outside however there
37.739 -> are plenty of other similar devices
39 -> which you can use in the same way as a
41.19 -> foam roller such as a rolling pin style
43.86 -> massage stick or a tennis or even a
46.35 -> lacrosse ball what then is this actually
50.28 -> for and why would you want to use a foam
51.93 -> roller well its effects are still
53.85 -> debated as surprisingly this essentially
55.559 -> not that much research on it but it does
58.23 -> basically act as a sports massage
59.76 -> although obviously it's gonna be
61.199 -> self-administered say by rolling your
63.359 -> body over the top of this and applying
65.25 -> pressure to certain muscle groups and
66.93 -> their surrounding connective tissue can
68.909 -> help to increase blood flow to that area
70.92 -> it potentially can work on producing
73.95 -> adhesions as well as limiting muscle
75.689 -> soreness and even helping to release
77.79 -> some trigger points so it is a form of
80.46 -> myofascial release which is basically
82.259 -> releasing the muscles and their
84.21 -> surrounding fascia like I mentioned
86.1 -> scientific research on my fashion
87.75 -> release is limited however you still see
90.42 -> top-level athletes regularly carrying
92.34 -> around a foam roller with them using it
94.17 -> before training session or as part of
95.939 -> their recovery afterwards and
97.28 -> physiotherapists and coaches are often
99.09 -> prescribing it you'll see groups of
100.5 -> athletes doing a foam roller session so
102.899 -> there must be some benefit even if there
105.119 -> isn't hard science there and there have
107.25 -> been a few smaller studies that have
109.11 -> been able to show that it can help
111.06 -> improve your range of motion and your
112.74 -> flexibility and reduce muscle soreness
114.57 -> which then in turn will help with
116.46 -> recovery and all of this obviously adds
118.53 -> up to helping with performance and it
119.969 -> can even reduce the chance of getting
121.92 -> injured we've talked about the benefits
123.719 -> of a foam roller but you also need to be
125.159 -> aware of the potential risks they are
127.35 -> small but if you use it excessively then
129.69 -> it could end up leading to pain or
131.73 -> muscle soreness and
133.27 -> bruising in the same case with the type
135.1 -> of foam roller if you're using something
136.72 -> too hard on an area that's really
138.58 -> sensitive say a hockey ball on a really
140.92 -> shat the muscle that's close to the
142.39 -> surface then that could cause pain so
144.34 -> just make sure you listen to your body
145.42 -> and you don't push it too hard so how
149.14 -> should you actually use a foam roller
150.76 -> well if you aim to work with it for 10
153.82 -> to 20 minutes you can put that either a
155.65 -> head of a session so it's part of your
156.97 -> warmup or afterwards for recovery and
159.55 -> there is no reason you can't actually do
161.47 -> a standalone foam roller session but
163.42 -> practice is more evidence that supports
165.37 -> incorporating into your session will
167.05 -> give you a little bit more benefit and
169.12 -> then you want to be applying a firm but
172.12 -> not too hard a pressure over each muscle
174.52 -> group for 20 to 40 seconds or if it's a
177.34 -> really large muscle thing you might need
178.69 -> to do it in sections as you go but it's
181.33 -> very much about listening to your body
182.35 -> and finding out some areas won't feel
184.45 -> the benefit other areas you'll feel that
186.04 -> a really sore to start with and again
188.11 -> experiment with the type of foam roller
189.49 -> and how just how firm you want it
191.32 -> according to what part of your body your
193.06 -> foam rolling it's time to take a look at
195.4 -> the exercises and the foam roller is
197.11 -> more suited to the larger flesh your
199.72 -> muscle so that's why we're gonna be
200.77 -> focusing today so mainly on the legs and
203.98 -> the hip area sit let's get going
207.8 -> let's star with a big muscle your glutes
210.42 -> and spending time working on this area
212.52 -> it's probably more effective than trying
214.02 -> to actually release your ITB which will
215.7 -> often feel tight but it's the muscles
217.74 -> that run into that fashio where you can
219.66 -> have more of an effect on so there are
221.76 -> three layers of your glutes you're going
223.86 -> to need to really make sure that you
226.08 -> work in every single area so it will be
228.12 -> a matter of rotating your body on top of
230.19 -> the roller so you want to start by
231.63 -> basically sitting on the foam roller
233.43 -> with one of your buttocks and from there
235.77 -> you're going to roll over and back on
237.72 -> that area and then rotate so that you're
239.97 -> right around on the side as well because
242.04 -> your gluts do cover the whole of your
243.959 -> bottom area and if you want to then
245.7 -> intensify that a little bit further you
247.8 -> can actually add in a stretch onto the
250.29 -> glute that you're rolling so you can
252.24 -> place the other ankle up across your
254.4 -> knee so you're forming a triangle with
256.799 -> that knee and then you'll be able to
258.66 -> feel a stretch in your glute and you can
260.37 -> get in even deeper when you're rolling
262.2 -> and once you've fully rolled your gluts
264.51 -> if you then want to have a little roll
265.89 -> in your ITB I personally am a massive
267.72 -> fan because whether it's doing anything
269.55 -> to my faster I don't know it just feels
271.32 -> like a really nice release
275.29 -> now your hamstring so this group of
277.81 -> muscles spanned the whole back of your
279.49 -> leg so they set as far down as your knee
282.16 -> and up into the top of your leg and your
284.77 -> hip they thing underneath your glutes so
286.3 -> it's a pretty long muscle but you want
288.28 -> to focus on the middle two-thirds so the
289.96 -> muscle belly the bit that's really
291.85 -> fleshy and you need to be careful as you
293.77 -> get close to the tendons near the knee
295.57 -> because that could be uncomfortable so
297.37 -> you really want to focus on this main
298.99 -> part here so you're gonna start by
300.94 -> simply lying one leg over the foam
303.79 -> roller you can even if you want start
305.5 -> with both legs together it'll be less
307.24 -> pressure but then when you want to
308.65 -> really focus on one you want to make
310.54 -> sure you do the outside of your
312.49 -> hamstrings the middle strip and then the
314.53 -> inner strip that will require a little
316.21 -> bit of rotation over the foam roller and
318.58 -> you want to take the support as your
320.05 -> body weight in your hands and in the leg
322.42 -> that's not being rolled thing you can
323.83 -> apply the correct amount of pressure on
325.78 -> that bit of muscle
328.7 -> your quads make up the largest muscle
331.13 -> bulk of your legs so they're gonna need
332.6 -> the most work most probably and it will
334.91 -> be quite tender I warn you now but as it
336.71 -> is such a large muscle you want to make
338.51 -> sure you roll the full length of it
340.22 -> concentrating on the belly but again a
342.71 -> little bit like the hamstrings be even
343.94 -> more so you're going to make sure you
345.47 -> need to do it in section so I'd
346.76 -> recommend almost splitting it into
348.74 -> thirds you do the outer third the middle
351.02 -> third and the inner third of your quads
353.63 -> and again similar to hamstrings you're
355.67 -> going to need to actually take your body
357.11 -> weight in your hand so you'll be lying
358.34 -> over the top of the foam roller with it
360.77 -> resting underneath one quad and you'll
362.75 -> use that other leg and your arms to take
364.94 -> the weight off because full body weight
366.53 -> can be really quite sore in your quads
368.93 -> take your time to work the full length
370.82 -> of your muscle with focusing any extra
372.83 -> time on areas that feel tight or sore on
377.42 -> to your Carson your lower leg is a bit
379.91 -> easier to work on because obviously it's
381.41 -> a much smaller area and I find my calves
385.01 -> get really tight so I love this one but
386.69 -> I start off by as you're doing both
388.49 -> casts together especially if you've got
389.96 -> a wide enough foam roller because then
392.12 -> you can ease in and just warm them up
393.68 -> and find out which areas then want to
395.18 -> have a little bit more focus and like
397.01 -> all of the muscles we've talked about so
398.54 -> far and take your focus onto that single
401.21 -> leg and you will find by just rotating
403.7 -> your legs slightly you'll just be here
405.44 -> to work out which parts want to be work
407.66 -> but again work the full length of the
409.04 -> muscle but be careful as you get close
410.51 -> to your ankle because you'll be coming
412.25 -> on to your Achilles tendon and you need
413.66 -> to make sure you don't put too much
414.89 -> pressure on that part of the calf and
417.98 -> once useful fully work the back of your
419.42 -> calf you can actually flip over and
421.22 -> focus on the fleshy part of the front of
423.86 -> your shin so obviously avoiding the shin
425.63 -> bone on the inside but the outside part
428.54 -> is your tibialis anterior muscle and
431.09 -> that's fairly flesh you can also get
433.04 -> quite tight and sore especially if
435.02 -> you're doing a lot of running on a hard
436.49 -> surface and I find it can be a really
438.65 -> nice release to work on that too
441.75 -> we've covered the large fleshy muscles
443.97 -> in their legs so let's move up to the
445.62 -> torso now we're gonna focus on the last
447.6 -> so if you have been doing a lot of
448.92 -> swimming or maybe a lot of dryland gym
451.68 -> work then you could find you're getting
453.48 -> really tight around the lat area so this
456.39 -> is quite a unique exercise and some
458.58 -> people really like it some don't so
460.32 -> maybe have a bit of an experiment with
461.97 -> it but you simply need to line with the
463.95 -> foam roller just beneath your armpit
465.72 -> lying over it on your side and then from
468.42 -> there you're gonna roll your full body
469.56 -> up over the foam roller all the way down
472.08 -> to the bottom of your ribs and back
473.85 -> again and it might feel a little bit too
475.74 -> sensitive on your ribs but do play
477.36 -> around with the amount of rotation so
479.4 -> that you can get on to the more meaty
481.14 -> fleshy part of your lats so slightly
483.03 -> further round to the back but have an
484.98 -> experiment let me know how you get on
486.54 -> with that one I always like to treat
489.51 -> myself at the end of four only routine
491.07 -> with a nice roll out over my middle back
493.08 -> so my thoracic spine the sort of part
495.48 -> which you'll spend a lot of your day in
497.73 -> flexion so whether you're at the desk
499.5 -> where you're spending time on the bike
501.06 -> most of our posture tends to be in this
502.95 -> direction so any chance to get to open
504.78 -> it up it's got to be a good thing and
506.97 -> when you roll over your spine just make
508.919 -> sure you stop before you get to your
510.27 -> neck and your lower back but you might
512.82 -> feel a little bit of popping or
514.14 -> crunching noise that's perfectly fine
515.49 -> it's just a nitrogen but bubbles being
517.26 -> released and I find it a little bit
518.969 -> satisfying anyway if you don't mind
521.25 -> excusing me a moment I can't resist
529.589 -> before I get too carried away I almost
531.88 -> forgot before you go remember that the
534.67 -> foam roller might be a little
535.72 -> uncomfortable to start with but your
536.889 -> body will thank you for it later
538.81 -> I definitely have a love-hate
540.31 -> relationship and put off my favoring
542.199 -> sessions but right now I'm feeling
544 -> really good so if you've been sat on the
545.32 -> sofa watching this I urge you to get up
547.36 -> and have a little bit of a movement and
548.98 -> a bit of a stretch and experiment with
550.75 -> the foam roller and let me know how you
552.1 -> get on hopefully you've enjoyed this and
554.8 -> you enjoy the feeling afterwards give us
556.69 -> a like if you have and check out our
558.339 -> social media channels and give them a
559.81 -> follow
Source: https://www.youtube.com/watch?v=tL_xIitcc4E