Using your foam roller for recovery can be less than fun especially if you are particularly achy or sore. But not all moves need to be uncomfortable to be beneficial. You can use release techniques along with stretching protocols to feel amazing and boost your recovery at the same time.
Let’s make friends with your foam roller!
1. Start by kneeling and place your foam roller across your calves close to your heels. Sit back gently onto the roller to get a great calf release. Keep moving the foam roller one inch at a time towards your knees and each time you change the position, gently sit back on the roller to get a great calf release. When you find your most notable spot, gently sit back onto the roller and hinge forward coming into a child’s pose. Extend your arms out in front and continue sitting back and hold for 5 full breaths. You’re looking for a pain free, enjoyable stretch position.
2. Come to a seated position and roll onto one hip. Place the foam roller perpendicularly to your body and place the roller just below your hip bone
And lay all the way down on your side lying over the foam roller. You can rest your head on a pillow so that this is not too intense. Just lay in this position with your arm reaching over your head. You are stretching the hip that is closest to the ceiling. Breathe deeply without rolling while you release the hip on the roller and stretch the hip in the air. If it becomes uncomfortable, you need to be done and switch to the other side.
3. Lay the long foam roller on the ground. Sit down on one end of it laying all the way down with the roller along your spine and rest your head on the other end of the foam roller. Open your arms out wide and allow the chest to open up while you breathe. Your knees should be bent and your feet planted. With your heels engaged, roll gently side to side to release the mid back while allowing the chest to stretch. Stay as long as it feels good.
4. Lay down on your side in a fetal position with your knees bent in front of you. Place the foam roller on your neck just under your ear like a pillow. Rest your neck on the roller. Place your arms out in front of you on the floor with your palms touching. Take the top arm and reach it all the way back behind you for a nice twist while allowing your neck to roll along the foam roller. You may need to stabilize the roller with the other hand so that it feels best on your neck. Perform several reps, returning your hand in front of you each time. Release the neck muscles while mobilizing the upper back. This is an excellent move for those of you who sit on a computer or at a desk for hours a day.
I tell all of my clients, incorporating some enjoyable foam rolling can be a great way to boost your recovery. If the moves feel good, you can spend more time enjoying recovery than dreading painful foam rolling.
Fall in love with your foam roller for great recovery !
As always, we hope this helps you and if you need anything from me, or the team at Sports Performance, email us at TeamSP@SportsPerformancePT.com or, text us! You can reach us at (619) 724 – 4427!
-Alicia
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