HEALTH Roll Your Way to Relieve Stress and Tension

SPONSORED BY BAPTIST HEALTH

Baptist Health/Milestone wellness

Roll your way to Release Stress and Tension

Ouch! We have all had sore muscles after a workout..sometimes two to three days after a workout (delayed onset muscle soreness). We may try stretching, ice, heat, and even anti-inflammatory medicines to help ease or numb that dull achy pain. There are exercises and stretches you can do on the roller that feels just as good as a massage (in my opinion). Foam rolling is a self myofascial release technique. What this means is that this roller is an alternative medicine therapy claimed to be useful for treating pain and skeletal muscle immobility by relaxing contracted muscles and improving blood flow. The foam roller increases the mobility of your muscles and connective tissue surrounding a joint. It actually stimulates the nervous system to relax tension in the tissues. It increases blood flow, aiding in delivery of nutrients and oxygen to muscles, helping relieve muscle tightness and lactic acid.

Types of Foam Roller

There are different sizes when it comes to foam rollers. Some are long (36” length x 6” diameter). Some are cut in half, which are great for balance and stability exercises as well as stretch and release exercises. Some are short (around 24 inches). When you are wanting a back release or wanting to stretch longer muscles and perform a full body release, a longer foam roller is best. Short foam rollers are easy to maneuver if you want to release tension in a smaller area on your body (example-shoulder or neck).

The bumpy foam roller. We call these foam rollers “bumpy” because they are indeed covered with raised texture that look and feel like bumpy knobs or wave-like ridges. This is designed to “dig in” those trigger points and release knots. Low density foam rollers or soft foam rollers are used for when your muscles are incredibly sore. They are soft and more comfortable to lie or sit on.

Firm foam rollers are the densest and are hard when you sit or lie on them. If you are looking for a deeper, more intense release, this one is your go to! All else fails, and you are not sure which one to go to, the medium density roller is all purpose.

My Favorite Stretches

I absolutely love to end my clients' workouts at Baptist Milestone with a great stretch and tension release program. After a tough workout that is designed to meet their individual needs, they proceed to lie on a mat with their favorite foam roller (each one of my clients prefer their own specifi c roller). 1. Lie on a long vertical foam roller supinate position (head at one of the roller and coccyx at the other. Knees bent). a) Chop arms back and forth for 30 seconds. b) Open and close arms (fl y) for 30 seconds. 2. Lie on foam roller, horizontal position, under coccyx. Bring one knee to the chest and the other straight on the fl oor. Hold 30 seconds and repeat the other leg. a) Bend knees and rock knees side to side, holding onto the ends. b)Straighten legs to ceiling and fl ex and point feet for 30 seconds. 3. Place the roller vertically under your neck and look side to side for 30 seconds. Alison Cardoza, B.S. Exercise Science and Sports Medicine with a Minor in Health Promotions from University of Louisville. ACSM Certifi ed Personal Trainer and Fitour Group Exercise Instructor at Baptist Health Milestone. Former UofL Ladybird and NFL Colts Cheerleader.

photos by Dick Arnspiger