THE SOLUTION TO A SIMPLE, MEANINGFUL, WELL-DESIGNED LIFE /
THE F Ê T E / LIF E PROJECT NO.
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THE MODEST FOAM ROLLER Welcome to the Fête/Life Project – a collection of helpful, useful and practical articles that can be applied to life at any time, but especially now. Sourced from the many magazines we have released, our message has never been more relevant or needed by our community today… let’s embrace the simple life and treasure what is truly important – human connection, community, self care and pure acts of kindness. SUPPORT WHEN YOU NEED IT MOST /
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N I M B L E / Warming Up Long Sleeve in Heather Khaki $69, nimbleactivewear.com
health / F I T N E S S
STORY / KIRSTEN KING PHOTOGRAPHS / CAROLINE MCCREDIE
THE MODEST FOAM ROLLER You may of purchased one from a physio in the last ten years and more than likely you used it religiously for the first few weeks but now it is an awkward ornament in the corner of your lounge room or a toy in your children's playroom. For those of you that are smiling you are
AB SEQUENCE / KNEE HOVER AND PULL
already part of the foam roller team and for
START WITH YOUR HANDS UNDER YOUR SHOULDERS AND YOUR KNEES UNDER
those of you who have no idea what I am
YOUR HIPS (FOUR POINT KNEELING POSITION). PLACE THE ROLLER UNDER THE
talking about, get ready to be Googling, ‘Where do I purchase a foam roller?' sometime soon. Let me introduce you to the foam roller –
FRONT OF YOUR FEET. INHALE TO PREPARE AND EXHALE TO HOVER YOUR KNEES OFF THE GROUND SHARING YOUR WEIGHT BETWEEN YOUR HANDS AND FEET. I N H A L E TO H O L D A N D E X H A L E TO S L I G H T LY L E N G T H E N L E G S O U T A N D AWAY F R O M YOUR BODY. INHALE TO HOLD, EXHALE TO PULL KNEES BACK UNDER YOUR HIPS. R E P E AT T H I S M O V E M E N T S I X-T E N T I M E S A N D A I M TO C O M P L E T E F O U R S E T S.
the name explains what it is but its function is likened to providing similar benefits to a sports massage. The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous band of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibres become linked and they bind to muscles and nerves creating loss in function and causing pain. Some benefits of rolling include; MUSCLE RELEASE REDUCES INJURY REDUCES SORENESS AFTER EXERCISE MORE EFFICIENT EXCHANGE OF NUTRIENTS LOOSENS FASCIA INCREASES FLEXIBILITY REDUCES CELLULITE INCREASES BLOOD CIRCUL ATION
The foam roller can also be used as a piece of equipment to tone and sculpt your body. Following are five exercises that if performed at home will strengthen your abdominals, in particular your lower abs and also release your upper and middle back while strengthening your arms and shoulders. This is a great little series that can complement your existing workout regime and will leave you feeling wonderful.
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health / F I T N E S S
ARM SERIES / NO.01 S TA R T LY I N G O N YO U R R O L L E R W I T H YOUR HEAD AND SPINE SUPPORTED. YOUR KNEES SHOULD BE BENT WITH YOUR FEET FL AT AND YOUR LEGS PARALLEL. LENGTHEN YOUR ARMS UP AB SEQUENCE / PLANK TO PIKE START WITH YOUR HANDS UNDER YOUR SHOULDERS AND YOUR KNEES UNDER YOUR HIPS (FOUR POINT KNEELING POSITION). PL ACE THE ROLLER UNDER THE FRONT OF YOUR FEET. INHALE TO PREPARE AND EXHALE TO HOVER YOUR KNEES OFF THE GROUND SHARING YOUR WEIGHT BETWEEN YOUR HANDS AND FEET. INHALE TO
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TOWARDS THE CEILING WITH YOUR PALMS FACING EACH OTHER. RELAX YOUR S H O U L D E R S A N D G E N T LY P U L L YO U R ABDOMINALS AWAY FROM YOUR SHIRT. INHALE TO HOLD AND EXHALE TO OPEN THE ARMS OUT WIDE TOWARDS THE FLOOR.
HOLD AND EXHALE TO EXTEND LEGS OUT LONG. INHALE TO HOLD AND EXHALE TO
KEEP THEM HOVERING AS YOU INHALE
S L I G H T LY B E N D Y O U R K N E E S A S Y O U TA K E Y O U R B O T T O M U P T O WA R D S T H E C E I L I N G
AND EXHALE TO RETURN THE ARMS
(YOUR WEIGHT IS IN YOUR SHOULDERS AS YOUR BOTTOM IS REACHING THE CEILING).
BACK TO THE CEILING. MAKE SURE THE
INHALE TO HOLD AND EXHALE TO RETURN YOUR BODY OUT INTO THE PLANK
MOVEMENT IS CONTINUOUS AND GENTLE.
P O S I T I O N. R E P E AT T H I S M O V E M E N T 6-10 T I M E S A N D A I M T O C O M P L E T E F O U R S E T S .
REPEAT THE MOVEMENT 15 TIMES.
FETEPRESS.COM.AU / ISSUE NO.26
health / F I T N E S S
ARM SERIES / NO.03 S TA R T LY I N G O N YO U R R O L L E R W I T H YO U R HEAD AND SPINE SUPPORTED. YOUR KNEES SHOULD BE BENT WITH YOUR FEET FL AT AND YOUR LEGS PARALLEL. LENGTHEN YOUR ARMS UP TOWARDS THE CEILING WITH YOUR HANDS CLENCHED AND YOUR THUMBS AND FINGERS TOUCHING. RELAX YO U R S H O U L D E R S A N D G E N T LY P U L L YO U R ABDOMINALS AWAY FROM YOUR SHIRT. I N H A L E TO H O L D A N D E X H A L E TO G E N T LY LENGTHEN YOUR ARMS BACK AND OVER YOUR HEAD. MAKE SURE YOU KEEP YOUR SPINE CONNECTED TO THE ROLLER AND YOUR RIB CAGE IN YOUR BODY. INHALE TO HOLD THE ARMS BACK ALLOWING THEM TO G E T S L I G H T LY C LO S E R TO T H E F LO O R, EXHALE TO RETURN THE ARMS BACK TOWARDS THE CEILING. MAKE SURE THE MOVEMENT IS CONTINUOUS AND GENTLE. REPEAT THE MOVEMENT 15 TIMES.
ARM SERIES / NO.02 S TA R T LY I N G O N Y O U R R O L L E R W I T H Y O U R H E A D A N D S P I N E S U P P O R T E D. Y O U R KNEES SHOULD BE BENT WITH YOUR FEET FL AT AND YOUR LEGS PARALLEL. LENGTHEN YOUR ARMS UP TOWARDS THE CEILING WITH YOUR PALMS FACING Y O U R F E E T. R E L A X Y O U R S H O U L D E R S A N D G E N T LY P U L L Y O U R A B D O M I N A L S AWAY FROM YOUR SHIRT. INHALE TO HOLD AND EXHALE TO SPLIT YOUR HANDS APART AS YOU PULL YOUR ELBOWS DOWN TOWARDS THE FLOOR. KEEP THE ELBOWS WIDE AND HOVERING AS YOU INHALE AND EXHALE TO RETURN THE ARMS BACK TO THE CEILING, KEEP YOUR SHOULDERS WRAPPING AROUND THE ROLLER. MAKE SURE THE MOVEMENT IS CONTINUOUS AND GENTLE. REPEAT THE MOVEMENT 15 TIMES.
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