Riya Baibhawi

3 Ways To Get The Most Out Of Your Foam Rollers

Foam Rollers

Foam rollers are ubiquitous gym equipment. Not only these cylindrical pieces of padded PVC are everywhere, but they are also people's top priority when it comes to massaging their sore muscles. While there is nothing magical about these foam rollers, they have been proven to reduce inflammation, improve blood circulation and promote mobility and flexibility.

Here are three ways, recommended by physiotherapists, to use these foam rollers:

1. Foam rolling is an excellent way to give your muscles a targeted massage, improving blood flow and flexibility while reducing soreness. Fitness experts recommend using it before a workout.

You can perform it using the following steps: 

<ul><li>Sit on the floor with one leg extended and the other bent. Place your hands on the ground behind you for support.</li><li>Position the foam roller under the calf of your extended leg.</li><li>Lift your hips slightly off the floor, shifting your weight onto the roller.</li><li>Roll up and down along the muscle, pausing at tight spots. You can also roll side to side to target specific areas.</li>Repeat this process for 40 to 60 seconds per muscle group. Focus on major muscles like calves, hamstrings, and quadriceps for maximum benefits.</ul>

ALSO READ: <a href="https://www.healthandme.com/fitness/what-are-foam-rollers-and-where-do-they-fit-in-your-fitness-regime-article-151114463" data-type="tilCustomLink">What Are Foam Rollers And Where Do They Fit In Your Fitness Regime?</a>

2. Foam rollers can also help intensify your stretches, promoting better flexibility and reducing muscle tightness.

<ul><li>You can start by trying the "Thread the Needle" stretch to warm up your back and shoulders. </li><li>After that, you can begin on all fours with the foam roller placed vertically in front of your left shoulder.</li><li>Rest your left wrist on the roller, palm facing inward.</li><li>Push your arm forward while rotating your torso, keeping your eyes on your hand.</li><li>Hold the stretch briefly, then return to the starting position.</li><li>Repeat 4 to 6 reps on each side, aiming to deepen the stretch with each repetition.</li></ul>

3. This equipment can also be used to challenge your stability and strengthen your core muscles.

<ul><li>You can start by placing a foam roller horizontally in front of you while on all fours. </li><li>Rest your forearms on the roller and align your body in a plank position, maintaining a straight line from head to heels.</li><li>Hold the plank for 30 to 50 seconds, and complete 2 to 3 sets.</li><li>Avoid standing on foam rollers, as this can be unsafe. Focus on floor-based exercises for stability challenges.</li></ul>

<h2>The Science Behind Foam Rollers</h2>Foam rolling focuses on myofascial release, targeting the fascia—a network of connective tissue covering your muscles. When fascia becomes tight due to physical trauma, inflammation, or scarring, it can restrict movement and cause discomfort. Foam rollers apply pressure to these tight areas, helping to reduce adhesions and knots, improve blood flow, break down scar tissue and enhance range of motion. Therefore, whatever the intensity of the workout, you must consider a foam roller for relaxation.

ALSO READ: <a href="https://www.healthandme.com/health-news/alcohol-is-the-reason-for-7-different-cancers-says-us-surgeon-general-article-151115242" data-type="tilCustomLink">Alcohol Is The Reason For 7 Different Cancers, Says US Surgeon General</a>

Health Conditions A-Z

health

Foam rollers

fitness

fitness equipments

foam rollers And fitness equipment

Muscle recovery

What Is A 99 Percentile Baby?

How Your Lifestyle Impacts Skin Health?

How Much Of Protein Do You Need?

Fitness

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

10 Brain-Boosting Activities to Sharpen Your Mind

10 Protein-Rich Breakfast Dishes To Try

10 Signs Your Heart Is Healthy

10 Foods To Improve Your Brain Health

10 Foods That Boost Your Metabolism

10 Exercise To Improve Grip Strength

10 Staple Foods To Make Eating Healthy Easier

10 Foods You Should Eat If You Are Weight-Training

10 Basics Rules Of Weight Training

10 Ways To Deal With Winter Dry Skin

Workout Week: 10 Back Exercises To Do At Gym

10 Healthy Chicken Recipes For Winter

10 Morning Habits That Can Make You Sick

10 Superfood To Help You Build Immunity

10 Cardio Exercises To Lose Belly Fat

10 Benefits Of Morning Runs

10 Intermittent Fasting Mistakes People Make

10 Toxic Morning Habits To Quit

10 Natural Ways To You Deal With Winter Dryness

10 Reasons Why Pickles Are Good For Winters

10 Healthy Custard Apple Recipes

10 Fun Activities To Build Your Kid’s Strength

10 Benefits Of Fenugreek Leaves

10 Exercises To Target Your Glutes

10 Dairy Alternative For Lactose Intolerant People

10 Health Benefits Of Avocado

10 Warm-Up Exercises To Do Before Exercising

10 Calcium-Rich Smoothies For Bone Health

10 Reasons Why You Should Eat Peanuts in Winters

Foam rollers are ubiquitous gym equipment. Not only these cylindrical pieces of padded PVC are everywhere, but they are also people's top priority when it comes to massaging their sore muscles. While there is nothing magical about these foam rollers, they have been proven to reduce inflammation, improve blood circulation and promote mobility and flexibility. Here are three ways, recommended by physiotherapists, to use these foam rollers:1. Foam rolling is an excellent way to give your muscles a targeted massage, improving blood flow and flexibility while reducing soreness. Fitness experts recommend using it before a workout. You can perform it using the following steps: Sit on the floor with one leg extended and the other bent. Place your hands on the ground behind you for support.Position the foam roller under the calf of your extended leg.Lift your hips slightly off the floor, shifting your weight onto the roller.Roll up and down along the muscle, pausing at tight spots. You can also roll side to side to target specific areas.Repeat this process for 40 to 60 seconds per muscle group. Focus on major muscles like calves, hamstrings, and quadriceps for maximum benefits.ALSO READ: What Are Foam Rollers And Where Do They Fit In Your Fitness Regime?2. Foam rollers can also help intensify your stretches, promoting better flexibility and reducing muscle tightness.How To Try  ItYou can start by trying the "Thread the Needle" stretch to warm up your back and shoulders. After that, you can begin on all fours with the foam roller placed vertically in front of your left shoulder.Rest your left wrist on the roller, palm facing inward.Push your arm forward while rotating your torso, keeping your eyes on your hand.Hold the stretch briefly, then return to the starting position.Repeat 4 to 6 reps on each side, aiming to deepen the stretch with each repetition.3. This equipment can also be used to challenge your stability and strengthen your core muscles. You can start by placing a foam roller horizontally in front of you while on all fours. Rest your forearms on the roller and align your body in a plank position, maintaining a straight line from head to heels.Hold the plank for 30 to 50 seconds, and complete 2 to 3 sets.Avoid standing on foam rollers, as this can be unsafe. Focus on floor-based exercises for stability challenges.The Science Behind Foam RollersFoam rolling focuses on myofascial release, targeting the fascia—a network of connective tissue covering your muscles. When fascia becomes tight due to physical trauma, inflammation, or scarring, it can restrict movement and cause discomfort. Foam rollers apply pressure to these tight areas, helping to reduce adhesions and knots, improve blood flow, break down scar tissue and enhance range of motion. Therefore, whatever the intensity of the workout, you must consider a foam roller for relaxation.ALSO READ: Alcohol Is The Reason For 7 Different Cancers, Says US Surgeon General