May 11

How to Use a Foam Roller and Roller Stick

Exercise & Fitness, Posture

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A Foam roller and roller sticks have become quite popular among athletes for some time now. Furthermore, by learning how to use a rolling muscle stick, you can regain the flexibility and mobility of your body and improve your overall health by encouraging increased blood circulation and exchange of nutrients.

The Roller Stick is a perfect way to accelerate your muscle recovery after training, warm up, and boost your performance during a workout or protect your muscles from injuries by making them stronger and increasing their endurance.

By optimizing performance, these exceptional tools have helped many dedicated athletes become successful in their endeavors. It helps to learn how to use a foam roller and roller stick to get the most out of the advantages they offer.No matter who you are, you too can enjoy a lot of benefits if you use high-quality foam rollers and roller sticks.

Learn How Use The Stick The Right Way

  • Make Sure That the Stick Suits Your Needs and Level of Progress: If you’re just a beginner, choose one which is a little bit softer and has a lower density compared to a Stick for advanced professionals or highly active people. The professionals and highly active people should choose a firm one, in order to make sure that they will get to all the muscle tissue they want to penetrate and achieve the best results.
  • Follow a Set of Easy Instructions
  • The use of the Stick is not that hard, all you have to do is follow a few basic steps to get to the muscles you want while making sure you don’t hurt yourself.
  • Penetrate Your Muscle Tissue
  • You shouldn’t use a lot of force when playing with the roller stick.
  • Don’t Mix Muscle Stick with a Foam Roller
  • You Get the Most If You Use It Before, During and After a Training Session

Ways to Use a Foam Roller

Strengthen Your Core

  • Lie on a flat surface and place the roller under your back
  • Ensure that its full length is centered along the spine.
  • Keep your knees bent and your feet flat on the floor.
  • Now clasp and gently lift your head and shoulders at a 5-degree angle and maintain the position.
  • Gently raise your right foot off the floor and keep your knees bent
  • Once your right foot is pointing at the wall at a right angle, bring it back down.
  • Do the same for the left foot. Keep alternating between the two feet
  • Try and do 10 reps.

Thighs (Front)

For a sweet quadricep release:

  • get into Upward-Facing Dog and position the foam roller under your thighs with your toes on the floor.
  • Press your hands into the floor and shift your body forward and backward,
  • let the foam roller massage your quads.

Thighs And Calves (Back)

  • Position the roller under the back of your thighs or calves,
  • then straighten your leg, keeping your heel off the floor.
  • Press your hands into the floor and slightly raise your buttocks.
  • Shift your body forward and backward, letting the foam roller massage your thighs or calves.

Upper Back

  • Place the foam roller under your upper back,
  • bend your legs and straighten your arms.
  • Press your feet and hands into the ground and lift your buttocks off the floor(coming up into Bridge Pose)
  • Shift your body forward and backward and let the roller massages your upper back.

Lower Back

  • Position the foam roller under your lower back and bend your arms and legs.
  • Press your feet and elbows into the ground and raise your buttocks off the ground.
  • Shift your body forward and backward while rolling the roller along your lower back.

Buttocks

To release tension in the glutes:

  • place the roller under your buttocks.
  • Bend your legs, placing your feet flat on the floor and shift your body forward and backward while rolling the roller across your buttocks.

Arms

In order to use the foam roller to work your triceps:

  • Lay on your side and place the foam roller under your armpit.
  • stretch your arms overhead, parallel to your body.
  • Roll upward, toward the armpit, pausing at any tender spots.
  • Roll back down and repeat. Switch sides.

Thoracic Spine

  • Lay face-up on the floor with your feet flat on the floor, and shoulder-width apart.
  • Center the foam roller beneath your shoulder blades or mid-back so that it is perpendicular to your body.
  • Extend your arms out from your shoulders at a 45-degree angle.
  • Reach arms back toward the floor and then up again, making sure to keep your sacrum planted on the ground.

Neck

  • Place the foam roller on the ground and lay on your back with your neck against the roller.
  • Place the roller perpendicular to your body, forming a capital T.
  • Place your hands on your hips, and roll slowly sideways, until the foam roller rolls over the neck muscles where the sore trigger points are.

Acupressure Self-Treatment

To work those cramp out in your upper back:

  • Lie flat on your back with the foam roller right placed beneath your shoulder blades.
  • Arms crossed over your chest, lift your hips off the floor.
  • Hold the position for at least 60 seconds.

Do this and you’ll feel some pressure around the tight areas across your upper back.

 


Tags

Foam rollers, roller sticks


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