Foam Rollers are great self-massaging tools and knowing how to use foam rollers properly can provide your body exceptional benefits. These rollers are popular to athletes and sports trainer alike since they are especially great in eliminating or preventing muscle knots or trigger points, prior and after a strenuous activity. Fortunately, even an average person may use foam rollers as part of their daily activities. They just have to know how to use foam rollerseffectively to maximize its various uses.

How To Use Foam Rollers

Surprisingly, there are a lot of ways how to use foam rollers. Depending on which part of your body that you’d like to apply foam rolling muscles on, this cylindrical foam can be used on your thighs, calves, back or other points of your body. Below are various ways on how to use foam roller on different parts of your body.

Correct Way How To Use Foam Rollers

Hamstring or quad roll: With your hands behind, place your hamstring (thighs) on the foam roller. Slowly roll both of your thighs from your knees to your buttocks. To increase the pressure for each thigh, you may lift one thigh at a time.

Middle Back: Lie the middle portion of your back on top of the foam roller with your arms crossed against your chest. Gently roll you middle back against the roller (do not roll onto your lower back or neck). Make sure not to hold your breath while doing this exercise.

Calves: Place both calves on the foam roller. With your arms as support, lift you buttocks of the floor. Roll your calves from the knee to the ankle. You may also do this with one calf at a time. In doing so, just rest the other foot on the side and continue rolling the other calf on the foam roller.

Ilio-Tibial Band (ITB): Lie sideways with the foam roller place under the side of your thigh. Slowly roll between the top of your knee and the bottom of your buttocks. While doing so, keep your head in neutral with ears and shoulders aligned together. Depending on the pressure you can tolerate, you may either increase or decrease it by lifting or resting your other foot from or on the ground.

Quadriceps (Front Thighs): While facing down, place the roller under the front of your thighs and slowly roll them from below your hips to the top of your knees. Support yourself with your forearms while maintaining a tight abs while doing this activity.

Buttocks: With one hand on the ground for support, place your bottom leg on top your opposite knee. Apply pressure on the outside of your buttocks while rolling them slowly on the foam. Use your opposite leg to control the pressure.

Learning How To Use Foam Rollers At Home

Knowing how to use foam rollers are extremely beneficial to anybody as it does not only provide physical benefits but is also a cheaper alternative from going regularly to a professional massage therapist or spa. These ways of how to use foam rollers can greatly improve your blood’s circulation, making your body ready for strenuous workouts, stretches, runs and sports activities. It can also help your muscles recover faster from these activities. Now that you know how to use foam rollers, you are now better equipped with the knowledge of what to do before you hit the gym, play a game or simply have a walk.