Hi there!! HAPPY Monday :D
How are you doing?! How was your weekend?! I hope it was FITastic!! It's the beginning of another week, so lets start by ROCKING IT...lol!
Today's post is on FOAM ROLLERS. Everyone who exercises should have a foam roller at home ;) Foam rolling does a body good! It can help you work out harder, ease aches, and boost your energy!!
The following is handy information to help you target your exact issues, so KEEP READING and see how you should ROLLLLLLLLLL :D
BEST FOR NEWBIES
MELT Soft Body Roller ($70; meltmethod.com)
Who Needs It? Beginners; Anyone who prefers a soft touch.
Way To Roll: Gently massage the major muscle groups in your back and thighs with this cushy roller. "The bigger the tool's surface area, the more tolerable rolling will be, since the pressure is dispersed," says David Reavy, a physical therapist and founder of React Physical Therapy in Chicago. Start with larger-diameter rollers and switch to smaller, more targeted ones once you're ready for more intensity.
Rumble Roller ($70; rumbleroller.com)
Who Needs It? People who like to go deep. Word to the wise: If you prefer a soft massage or have a very low pain tolerance, you should steer clear ;)
Way To Roll: Use the bumps on this gadget to unwind super-tough knots. But don't dig into 1 for too long: If it hasn't relaxed after a minute, move to another area, suggests Reavy--staying put for longer can cause even more soreness.
Gold's Gym Textured Foam Roller ($24; walmart.com)
Who Needs It? People who want a bit more pressure to work out allover kinks.
Way To Roll: The bumps and grooves will help you pinpoint tight areas as you go. When you hit a tight spot, stop. "Rather than rolling back and forth, contract and relax the affected muscle," advises Reavy. If working on your quad, for example, pause on the knot, then bend and straighten the knee. This active technique of kneading into the muscle is 1 way foam rolling can trump traditional, pricey massage...lol!
SKLZ Cold Roller Ball ($4o; sklz.com)
Who Needs It? Anyone with aches or nagging injuries.
Way To Roll: Feeling sore or swollen post-sweat session? Pull this stainless-steel ball out of your freezer and use it to target a specific area while reaping the benefits of icing: Less inflammation and faster recovery. Easier than an ice bath :D
Franklin Textured Ball Set ($25 for 2; franklinmethod.com)
Who Needs It? Those who want to ease sore or tense spots but don't like strong pressure.
Way To Roll: Use these orbs around your hips and any small muscle groups for targeted pressure, says New York City personal trainer Sulyn Silbar, founder of Body + Mind NYC. You can make them more or less firm (depending on how tight you are) with a needle inflating pump.
TriggerPoint NANO Foot Roller ($25; tptherapy.com)
Who Needs It? Runners; People with tight soles.
Way To Roll: Move this mini tool with dense knobs (designed to mimic a massage therapist's fingertips) back and forth under your feet--or calves, or any other small area. But tackle lower legs and feet last. "You might want to go straight to the tightest muscle, but often it's so restricted that rolling is less effective," explains Reavy, meaning it's tough to get a muscle to relax if another tight muscle is tugging on it. Start with hips and back using a lacrosse ball, suggests Reavy, as tension here tightens the whole body. Then move out from the torso.
Gaiam Restore Adjustable Massage Roller ($20; gaiam.com)
Who Needs It? People with knots in their quads, hamstrings, or calves.
Way To Roll: Holding the ergonomic handles of this contoured roller, push the bar up and down muscles as gently--or firmly--as you want; The disks rotate to work out kinks. Don't forget to breathe when you hit a trouble spot, says Silbar; Deep breaths help alleviate pain.
Tiger Tail Classic ($35; tigertailusa.com)
Who Needs It? Runners; Those who want to control pressure with their hands.
Way To Roll: Massage your quads, hamstrings, calves, or IT band with the squishy strip of foam on this traditional wand. Just don't rush it: "Rolling slowly gives muscles and the surrounding tissue, called fascia, more time to loosen up," says Silbar.
Now that you've read this, go LOAD UP on a mean workout and ROLLLLL away! YOU GOT THIS!!
If you have ANY questions regarding this post...ask away :D
Have an AWESOME couple of days!
SEE YOU right back here on Wednesday!!
Pamela Stewart, NASM Certified Personal Trainer and Weight Loss Specialist