This

Is How We Roll

No, we don’t mean foam rollers for your hair. These nifty contraptions are the new craze in the fitness world.

And for good reason! One of the reasons so many people hate to workout is because of the sore muscles that come with it. Well, if used properly, foam rolling can not only relieve pain but can speed up the recovery process, as well!

Foam rolling is a type of self-massage that eliminates adhesions in your muscles and helps prevent and get rid of pain after an awesome workout. It also stimulates blood flow, making your recovery time quicker. The key here is to go through the tender muscles slowly. Going too quickly will not give your brain enough time to relax the muscle, and you risk damaging muscle tissue as well. A full foam-rolling session should take you about 10 minutes, which gives you plenty of time to hit the smoothie bar afterward. Yum!

When To Use Them

You can use a foam roller before or after a workout. If you’re worried about pulling a muscle or those aches that come in the middle of the night from working out, then foam rolling beforehand is your goto solution! It will stimulate your muscles and prepare you for any stretches or exercises. Foam rolling afterward will place your muscles into recovery mode.

In a world that moves as fast as a kid running away from bath time, remember that your muscles are tender and can get injured if you rush your foam rolling or roll areas that should not be touched. Listed are some of the more popular areas that may be foam rolled:

› Mid & upper back

› Piriformis (a fancy word for the top of your derriere)

› Adductors

› Quadriceps

› Outside of IT band (your outer thigh)

› Hamstrings

› Calves

Note: Never roll your lower back! There are fewer muscles and no ribcage there to protect your spine. Foam rolling there causes the tendons in your spine to go into protection mode, and your body will tense up even more. And if you are not careful you can inflict some serious damage. If your lower back is truly sore, try sitting in child’s pose for a few minutes, breathing in through your nose and out through your mouth. Namaste.