Image Source Muscle Fitness Beginners Guide to Foam

Image Source: Muscle &Fitness Beginners Guide to Foam Rolling Benjamin Bremer Image Source: Jeffery. Harrison. com

Why should you foam roll? • Foam rolling will brake up scar tissue in your muscles • range of motion • toxins and • circulation • performance and speed

Scar Tissue • Foam rolling puts pressure on tiny knots in your muscles • These knots are broken down better that traditional massages • This will make your muscles more elastic and healthy Image Source: EZIA Nantucket

Flexibility • Foam rolling relieves pressure from joints • This release will allow greater range of motion • Loose muscles lessens changes of injury Image Source: Naturally Intense

Better Circulation • The release in pressure will allow more blood to travel freely • It will break up lactic acid • Lactic acid that is not removed can cause prolonged muscle fatigue

Performance • Relieving pressure will allow your muscles to return to their normal state • Foam rolling has no direct impact on performance • All combining factors increase performance

When to Foam Roll • Foam rolling is best performed • Immediately after activity or next day • Do not roll before exercise

How to Roll • Place roller under tight muscles • Put most of your body weight on the roller • Move body back and forth so the roller rolls on the ground. • Do not go over joints Image Source: Race X Virtual Trainer

Rolling Mistakes • Do not foam roll directly on injured areas • Do not foam roll lower back • Only roll for 20 seconds • Make sure to use proper form Image Source: Pursuit Fitness Training

Common places • Hamstrings • Quads • Glutes • Lats • Chest Image Source: Anatomy. Libray. us

Types of Foam Rollers • Rollers have different hardness’s • Firmer rollers are for tighter larger muscles • • They affect deeper tissue Softer rollers are muscles that are not as tight Image Source: top. me

Sources • https: //www. t-nation. com/training/foam-rollingfacts-and-fiction • http: //greatist. com/fitness/how-foam-roll-pro • http: //www. runnersworld. com/foam-roller/how-touse-a-foam-roller/slide/2