✔️ INCREASE MUSCLE POWER IMPROVE FLEXIBILITY BOOST PHYSICAL ENDURANCE
IT BAND
The IT band is not a muscle, but it is a common source of pain, particularly for runners. The IT band is a long series of connective tissue that runs from the outside of the hip down to the outside of the knee.
Lie on your side with the foam roller just below the hip bone. Slowly roll down to just above the knee, keeping your forward foot planted flat on the ground to stabilize your body and control how much weight and pressure you put on your IT band.
Remember to roll slowly and not to spend more than 30 seconds on any tender spot.
Move the roller in a fluid motion, rolling the length of the muscle 3 to 4 times within a 60 second session.
THE GLUTES
Tight glutes can be the cause of a lot of pain elsewhere in the body, specifically in the knees and lower back. Foam rolling the glutes can release these trigger points, allowing for pain free movement. If you have sciatic pain, this foam roll is highly recommended.
Sit with one leg crossed over the other while sitting on top of the roller. You should almost be sitting directly on top of the foam roller with the roller at the top of your glute muscle towards your lower back. Lean slightly towards the leg you are working on.
Slowly roll your way down, only a few inches.
Try shifting your body weight to the centre and then leaning to the other hip to hit the different areas of your glute, and then move on to the other side.
CALVES
Sit on the floor with the roller underneath your calves. Place your hands on the floor behind you and raise your glutes off the floor. All of your body weight should be on your hands and the roller.
Slowly roll forward and back to move the roller up and down from just below your knees to above your ankles.
ADVANCED: Try this roll one side at a time by stacking your legs. To change the emphasis, turn your feet in or out as you roll.
Each time you change to a new muscle focus by turning your feet, roll 3 to 4 times within the 60 second time frame.
HAMSTRINGS
Start by placing the foam roller at the top of the hamstring, right below your glutes. Slowly work the foam roller down towards your knee. Remember to do short rolls over any tender areas for 20 to 30 seconds and then move on.
ADVANCED: Try crossing one leg over the other. Same as with the calves, turn your foot in and out to target your entire muscle.
ABDUCTORS
The abductor muscles run along your inner thigh. Tight abductor muscles are a common reason why people feel tight in the hips; keeping the abductors loose is very important for hip mobility and to obtain the proper form of lower leg exercises such as the squat.
The beginning position is awkward for this roll. Lie on your stomach, with your knee bent up and out to the side, then place the foam roller under your upper thigh.
Slowly work the roller down towards your knee. Do not tense your upper thigh muscle during this roll.
Do not allow your upper torso to turn; keep it parallel to the ground.
LOWER BACK
Warning: Some personal trainers do not recommend foam rolling for the lower back, but some do say that it is useful to include. This is one of the most controversial foam rolls and therefore it is recommended you speak to your trusted fitness instructor prior to performing this foam roll.
Keeping your lower back loose and limber directly affects the flexibility of your glutes and the efficiency of your training. Never roll directly on your spine.
Sitting on the ground, lift your pelvis off the floor to place the roller directly in the small of your lower back.
Use your right hand for stability, roll up slowly and stop if there is any discomfort.
Do this roll at an angle, tilting your body first to one side and then to the other.
BACK
Place the foam roller under the middle of your back. You can gently support your head with your hands clasped behind the back of your head or you can cross your arms over your chest. Lift your hips off the floor.
Roll your body down until your roller reaches your upper shoulders. Keep your hips off the floor for the entire roll.
Do not roll past the end of your ribcage to your lower back or past your shoulders to your neck.
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