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Product Review— Foam Roller

Product Review—Foam Roller

Author: Phil Gawlak, NASM-CPT, CES, GFS, FNS

A review of the 6” diameter closed cell foam roller. This roller is a great tool for anyone seeking relief from tight or overactive muscles. This may be a bit firm for some beginners, but with consistent use the body will adapt quickly. The basic closed cell roller is among the most durable available, especially at its low price point. I highly recommend this foam roller as it is an effective way to help inhibit or relax over-active muscles before and after your workout. A qualified Personal picture165trainer can help you identify those over-active muscles and how to use the roller safely and effectively. If you have sore muscles, or feel like you have some tight muscles that need some smoothing out, this is the perfect product. This foam roller is also a good option for a multitude of other exercises as well. Due to its firmness, you can perform balancing exercises, as well as stability and core exercises. Because it is made of high density materials, this closed-cell roller can retain its shape and firmness for longer than many others. This roller is simple, but sometimes the simplest products are the most effective and most durable. I use this foam roller with many of my clients, as well as in my own personal workouts. It is one of my favorites and I recommend it to all of my clients and suggest acquiring one to add to your workout regimen.

 

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The Science of Foam Rolling

The Science of Foam Rolling

Author: Joe Sage, NASM-CPT, FNS, WLS, CES

Self-myofascial release (SMR) is a form of stretching that focuses on relieving tension in fascial system of our bodies. Fascia is a connective tissue that forms sheets beneath the skin that surround and separate muscle. As  tension builds up it can lead to adhesions or knots which cause muscle fibers to become bundled together.foamrollingdude

By applying pressure, usually with a foam roller, we are able to break up these knots and allow the muscle fibers toreturn to their normal straightened positions.

When foam rolling it is important to remember that when you find a sore spot to allow the foam roller to sit on that spot for a minimum of 30 seconds and up to 90 seconds. The reason that we hold it in one spot is because we are looking for a response from receptors located in the muscle that will allow the muscle to relax and let go of the tension it has built up. If we’re are rolling over an area, and we don’t hold it on the tender spots, those receptors aren’t able to do their job and we don’t receive the full benefit that SMR offers.

Are you foam rolling correctly? If you’re not sure, schedule a free consultation at Achieve Wellness!

 

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