Foam Rolling/Mobility session

Foam Rolling:

Foam rolling is used for its tension-relieving and stress-reducing abilities for both the mind and body. Most people look to foam rollers for alleviating pain and soreness from physical activity and daylong sitting, but the benefits of foam rolling extend way beyond just feeling good; they help stretch our fascia, which plays an important role in our overall structure of our bones and joints.

5 Benefits of Foam Roller Exercises:

1. Improved flexibility and increased joint range of motion

For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility.

2. Better circulation

Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.

3. Stress reduction

Foam roller exercises can help reduce stress. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout or stressful day.

4. Reduce exercise-related soreness

Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). Simply put, DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout.

However, research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much.

5. Prevent injury

Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse.

Four Critical Foam Rolling Mistakes:

Foam rolling can be the savior if used the right way. If not, you risk irritating, and possibly injuring, your body further.

To help you get it right, here’s a breakdown of the four most common mistakes when using the foam roller.

Mistake #1: You foam roll directly on an injured area.

It would seem to make sense that if your IT band is hurting then rolling directly on the IT band would help alleviate that trouble spot. However, the body doesn’t work this way for a number of reasons. First, when it comes to foam rolling and myofascial release, constantly working the area of pain could create more inflammation and tension in the area, further tensing the muscles and fascia.

Second, where you feel the pain is not always the source of the injury. IT band trouble, for example, isn’t typically a result of the IT band itself being tight. Rather, IT band issues are typically a result of tightness in the muscle groups that attach to the IT band, like the gluteus maximus (your butt).

What to do instead:

Rather than constantly working directly on the area that causes pain, slowly foam roll your way away from the pain center to the connecting muscles.

Once you hit the attachment areas, work those thoroughly. Then proceed back to the area of pain and work gently at first. Visualize yourself “melting away” the tightness. Not only will you avoid inciting excess inflammation this way, but you’ll target the real source of your injury.

Mistake #2: You foam roll too quickly.

Foam rolling hurts. Period. Unfortunately, foam rolling quickly doesn’t accomplish the objective – releasing fascia and relaxing muscles.

What to do instead:

While it feels better to go fast, and you do circulate blood flow, releasing fascia takes time.

Once you find a sensitive area, slowly work back and forth over the spot. Again, be thoughtful and think of foam rolling like melting through the muscle and fascia.

Mistake #3: You stay on one spot too long.

With foam rolling, you’re instructed to work over and sometimes pause on very tight spots. However, staying on one spot for too long might irritate a nerve or damage the tissue, which can cause bruising and further inflammation.

What to do instead:

Be gentle at first. Start with half your body weight, using your hands or other leg to adjust pressure, and slowly work into full body weight.

The maximum amount of time you should spend on any one area is 20 seconds or so. After this, you only risk irritating the spot more than you’re helping it. If you have a really troublesome area you can always come back for another session in the evening when the muscles have had time to relax.

Mistake # 4: You use bad posture and form.

Foam rolling is hard work. I almost guarantee you’ll break a sweat.

It’s easy to let your form deteriorate, especially if you are tired. Your pelvis might drop from not having tight abs when doing quad work or your hips my sag while working the glutes. This can exacerbate existing injuries, form flaws or muscles weaknesses

How to prevent:

Don’t approach foam rolling haphazardly. Stay focused on your form throughout your entire session. If you find yourself too tired, come back to foam rolling after you’ve rested or maybe in the evening.

Mobility:

Mobility refers to our bodies’ ability to move freely (without restrictions) and with control, through its full range of motion. Adding mobility to your routine will drastically reduce the chance of injury as you begin to increase your range of motion, helping you move pain- and restriction-free within your body.

Increases performance:

Simply put, the more mobile you are, the stronger you can become. Having a larger range of motion within a joint allows for the muscle to work at its full capacity. Experiencing restrictions in movement directly relates to your body not being able to perform at its best.

Decreases chance of injury:

Restrictions and limitations can lead to compromised movement and injuries. Mobility is your key ingredient to maximizing your performance and moving pain-free!

This is the most important reason to add mobility to your routine! Working on your mobility means working on your body’s ability to move through its full range of motion. Restrictions in movement are often where injuries/pain occur, because the body is forced to compromise. Adding mobility to your routine will drastically reduce the chance of injury as you begin to increase your range of motion, helping you move pain- and restriction-free within your body.

Mobility Exercises:

1- Belly Breathing ~1 minute

2 -Sunrise Arms ~30 sec each side

3- Childs Pose to Chest Open ~1 minute

4- Thread the Needle ~1 minute

5- Hip Circles ~30 sec each side

6- Knee Drops ~1 minute

7- Down Dog to Pigeon ~1 minute

8- 3 Way Hip Flexor ~20 sec each move

9- Down Dog to Elbow Tap ~1 minute

10- Sumo to Hamstring Stretch ~1 minute

11- Hamstring Cat/Cow ~1 minute

12- Mid Back Rotations ~30 sec each side

13- Wide Child's Pose to Leg Drops ~1 minute

14- Squat + Rotating Squat ~1 minute

15- 2 Way Arm Series ~1 minute

16- Curtsy Lunge to Rotation ~30 sec each side

17- Lateral + Rotation Open Lunge ~30 sec each side

18- Quad Rock ~30 sec each side

19- Lateral Lunge w/ Reach Over ~1 minute

20- Quad Reach Over + Rotation ~30 sec each move

21- Around the World ~1 minute

22- Scap Push-Ups ~1 minute

23- Shoulder Mobilizer ~1 minute

24- Scorpions ~1 minute

25- Belly Breathing