What is foam rolling?
Our body requires proper care from time to time. Often, our body parts are adversely affected by excessive stress. For instance, if you are working out at the gym, after a point you might notice a tightening of muscles in the areas of your body that you are working out the most. It is essential to be mindful of these signs, and ensure that you take care of your body at the right time in the right way. This will help you recover from any injuries and prevent any further complications. You can feel the trigger points of the discomfort once you explore your affected muscles in a proper way.
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Foam rolling is an effective procedure for treating spasms and minor differences in your muscles on a daily basis. Runners, gym goers as well as individuals who have excessively exposed their muscles to stress can get significant relief for their muscles by using this procedure. In this manner, you can train yourself on a regular basis, and also prevent any major injuries. Foam rolling will help you keep your muscles in perfect condition.
Read on for a 4 step formula for foam rolling, which will lead to excellent results.
- Start at a slow pace
You need to understand that if you are starting the foam rolling exercise for the first time, then you have to be careful about the speed and the repetitions. Just make sure that you don’t overdo them to get fast results. Softly move the foam roller over your muscles. Make sure that you do not rush through the procedure. In this way, you will be able to reap the actual benefits of the foam rolling technique.
- Target the tender points
Initially, you will feel discomfort and hesitation when targeting the tender points. But then, once you start following this step systematically, you will be able to feel the positive changes in your muscles. You need to do this for 30 seconds, to begin with. Once you start doing it in the right way, you can increase the time from 60 to 90 seconds for the areas with more tenderness. In this way, the pain will be reduced in the affected areas.
- Keep changing the directions
Are you getting lazy with foam rolling exercises, and only doing it in one direction? Then you need to gear up change that. You can keep foam-rolling in one direction, and then change the direction once you approach the tender points. This will help you to truly reap the benefits of the foam rolling exercises. Performing the exercises in this manner helps your muscles relax and will improve blood circulation in the respective areas. You can even add a twist by using a ball along with the foam roller.
- Finish smoothly
You need to remember that you must smoothly complete the foam rolling technique. This is highly recommended for foam rolling techniques for the back, as this is a vital part of the body and injuries to this section can become quite problematic if not taken care of at the right time. Smoothly move the foam roller throughout the area without stopping at any of the tender points. You need to ensure that you are providing equal pressure to every muscle section of the respective body part.
Follow these steps correctly to truly reap the benefits of foam rolling. You can utilize these techniques to get rid of muscle fatigue and tenderness, and thus continue unhindered with your regular workout sessions at the gym or outdoors.
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