Why Foam Roll?

By now, you have seen or heard of foam rollers. They are all over the gym, the physical therapy clinic and maybe in your living room. Foam rolling is a form of self- myofascial release, with the goal to get rid of “knots or tightness” in your muscles and connective tissue. By slowing rolling over various areas of your body, you’ll help break up adhesions and scar tissue and speed up the healing and recovery process after your workout.

Below is quick review of some large muscle groups you can focus on! When you are rolling, spend about 60 seconds on each tight area. Use as much or as little pressure as feels comfortable for you. If you find a knot or sensitive spot, linger on it for a little while, rolling back and forth until the tenderness eases.

 

IT Band

Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.

Slowly roll the side of your leg up and down the foam roll. Don’t roll past your knee.

Make sure to keep your back straight throughout the exercise.

 

Hamstrings

Begin sitting on the floor with your legs straight and a wrapped foam roll horizontally under both of your thighs.

Roll your thighs back and forth over the foam roll, using your arms for support.

You can adjust the pressure by changing how much of your body weight is resting on the roll.

 

Quadriceps

Slowly lift your feet off the floor, then roll back and forth over the foam roll.

Make sure to keep your thigh muscles relaxed during the exercise. Also, do not roll over your knee joint!

You can also foam roll areas in your upper body as well. Unsure where to start? Ask your Physical Therapist and continue to follow along with any RET clinic on social medial all month for more tips to keep your body healthy!

 

RET Physical Therapy Group has been “Your neighborhood physical therapy clinic,” since it was founded in 1973. The company is made up of 24 locations in the Puget Sound area that are all locally owned and operated by a team of physical therapists focused on a single purpose: to provide consistent, quality patient care within neighborhoods and communities. For more information, visit www.retptgroup.com

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