Foam roller exercises are highly effective for body pain. If any of your body part is paining try these easy and amazing exercises.
Foam rollers or foam roller exercises are best, because instead applying direct and extending high mechanical loads to muscles and tissues; you stretch and massage the underlying tissues. Foam rolling exercises also helps in reducing adhesion, thickening and tension of connective tissue (fascia) and muscles. It is recommended that you should practice these foam rolling exercises daily.
When you are a beginner, you might feel uncomfortable. It is because you apply your full body weight on the particular area of tension which can make you feel some discomfort. When pain increases on a high note you better stop doing your exercise immediately.
Best thing about foam rolling exercise is anybody can do it as it requires no special skills. Using rollers for 10 minutes can relax and loosen your tight muscles. Always place your roller right where you are experiencing pain or want to loosen the muscle. Here are 4 foam roller exercises for different body parts.
Exercise for your back
Back pain issues are on increase every day. Improper sitting posture, unhealthy diet or many more can be the reasons for your back. Exercising with foam roller might benefit you.
Keep your face up with knees bent, let your feet be flat on the floor, butt lifted off the floor and a foam roller under your back.
Cross your arms in front of your chest or place your fingertips behind your ears. Slowly start rolling the complete length of your back from your shoulders on downwards.
Also read:Exercise To Relieve Back Pain Instantly
Exercise for gluteal muscles
Gently sit on roller with your hands and feet on the floor. Left foot flat on the floor and your right leg crossed over your left thigh.
Know slowly start rolling and support your weight on your hands and one foot.
Repeat this process with other leg also.
Exercise for Lats
Get on your right side with your legs straight, extend your right arm above your head, and place a foam roller under your armpit.
Place your left hand on the floor in front of you for support, and place your left foot on the floor behind your right leg.
Make use of your left hand and foot to slowly roll your right side from your armpit to below your ribcage many times.
Exercise for claves
Put roller foam under your calves, cross your ankles left over right.
Place your hands beside your hips and lift it off the floor, rolling your calf muscle over the roller.
Take it from ankle to knee. Repeat the process with the other leg.
Things to remember
If you are feeling discomfort do not hold your breath. Try to take long deep breaths.
If you are feeling pain or having issue in your left leg, spend more time on that side. You don’t have to give exact same time to your other side but don’t neglect that side also.
More slowly and longer you will roll, faster and better results will be. Do not roll too quickly.
Read more articles on Exercise and Fitness.
Written by: Arti Chaudhary
Source: Onlymyhealth editorial team May 13, 2019