Staff - Foam Rolling: Foam Roller Exercises, Self-Massage, Trigger Point Therapy & Stretching For Injury Prevention & Increased Mobility (Tennis Ball Self Massage, ... Flexibility, Foam Roller, Massage)

Foam Rolling

Foam Roller Exercises, Self-Massage, Trigger Point Therapy & Stretching For Injury Prevention & Increased Mobility

Table Of Contents

Introduction

Chapter 1 The Basics of Foam Rolling

Chapter 2 Foam Rolling Do s and Don ts

Chapter 3 The Many Shapes and Sizes of Foam Rollers

Chapter 4 How to Relieve Shoulder Tension

Chapter 5 Rolling the Upper Body

Chapter 6 Additional Ways to Relieve Upper Body Tension

Chapter 7 Rolling the Lower Body

Chapter 8 Additional Tips to Maximize Foam Rolling Benefits

Conclusion

Copyright

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Introduction

I want to thank you and congratulate you for purchasing the book, Foam Rolling: Foam Roller Exercises, Self-Massage, Trigger Point Therapy & Stretching for Injury Prevention & Increased Mobility .

This book contains proven steps and strategies on how to use foam rollers effectively to maximize the muscle and mobility benefits they offer.

Foam rolling used to be an exclusive practice among athletes and therapists. Now, the inner circle has expanded. Foam rolling has become a widespread practice. It is now very well known as a reliable technique for easing muscle pain and preventing injury.

Do you train hard? You can make your muscles work harder by helping them recover faster through proper foam rolling techniques.

Are you prone to injury? You can ease pain and prevent further injury with the help of a foam roller and various exercises.

Do you want to improve your mobility and flexibility? Foam rolling exercises can help your muscles and entire body toughen up. Foam rolling promotes normal body functioning.

Do you want to save some money? Getting a massage in a spa can be an expensive treat. You can have the benefits of a massage from a simple tool. You can enjoy a relaxing massage at home and at the time most convenient for you too.

Whether you're a fitness buff or a desk jockey, you can benefit from foam rolling. You see, it is not just the active muscles that feel sore. Inactivity can negatively impact the body as much as overkill through intense workouts.

Everybody feels physical pain one way or another. And most of this pain lies in the muscles. Are you ready to become pain free? You better read on to find out how.
Thanks again for purchasing this book, I hope you enjoy it!

Chapter 1 The Basics of Foam Rolling

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Sore muscles? Weve all had our share of muscle pain. Some of us get a massage for relief but most of us simply ignore the pain in the hope that it will go away eventually. Well, we cant all afford to hire the services of a professional masseuse or therapist every time muscle pain kicks in. What if I tell you, there is an easier, cheaper and better way? That is through foam rolling!

You may have heard of it but arent exactly sure how it works. Let me enlighten you about the wonderful world of foam rolling where muscles are happy!

What is foam rolling exactly?

A self-myofascial release technique or SMR, foam rolling is the go to for physical therapists, coaches and athletes to slow down muscles that are overactive. It is a type of stretching that is based on the autogenic inhibition concept to improve the extensibility of soft tissue. This leads to the relaxation of muscles which in turn, allows the antagonist muscle to be activated. In other words, foam rolling aids in muscle recovery.

Do not be fazed by the term self-myofascial release. SMR simply means self massage. Fascia refers to the soft tissue as part of the muscle's connective tissue. The fascia provides protection and support. Because of inactivity, trauma or overuse, this soft tissue may become restricted. When it is restricted, inflammation occurs. If the inflammation is not properly treated, it can get worse until the connective tissue thickens. This is what causes irritation, pain and additional inflammation in the muscle.

The tightness in the muscles can be released and eased with the help of foam rolling. The application of pressure to specific points in the body helps in muscle recovery and aid in bringing them back to normal function. That means the muscles return to their original health and elasticity, allowing them to perform optimally.

How do I know if I have trigger points or tight muscles?

It's easy to tell if there are "knots" forming in your muscles. These trigger points cause pain, especially when pressure is applied in the specific area. The pain also radiates from one specific area to another.

For instance, if pressure through self massage is applied to your iliotibial or IT band, the pain is likely to be felt in your hip and can move down to your leg up to the ankle. In this case, the IT band is your trigger point. A little pain or discomfort should be expected when sore or tight muscles are worked on. The same thing happens when a masseuse works on your body. The discomfort is not an unbearable pain. You will feel much better when your foam rolling session is over.

Now why would I do something that I know would hurt?

This is a good question. You probably have had a deep tissue massage before, correct? Yes, it feels good! But you know its not all blissful during the massage. You understand how it works. The pressure applied to the tight muscles is painful. Its uncomfortable. Wouldnt you agree?

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Ultimate relief comes after. Foam rolling works in the same way. As a matter of fact, you may even find foam rolling more agreeable. Why? It is something you do yourself. You are the one feeling the pain and the one applying the pressure. That means you have full control.