Benefits of Foam Rolling
Foam rolling is a self-myofascial release (SMR) technique. It helps in relieving muscle tightness, soreness and inflammation, and improve range of motion of your joint. It can be used as an effective manual therapy tool for both warming up tissues and preparing the body for a workout as well as promoting recovery after exercise.
1) Quadriceps
Start in plank position with foam roller under your quads. Brace your core and slowly roll up the roller until it reaches the hip flexors. Then, roll down until it reaches above your knee. Continue the movement for 30 seconds and switch side.
2) Hamstrings
Start by sitting on the floor with legs straighten. Place the foam roller under your hamstrings. Slowly roll up the roller until it reaches below your glutes. Then roll down until it reaches behind your knee. Continue the movement for 30 seconds and switch side.
3) Calves
Start by sitting on the floor with legs straighten. Place the foam roller under your calves. Slowly roll up the roller until it reaches behind your knee. Then roll down until it reaches above your ankle. Continue the movement for 30 seconds and switch side.
4) Glutes
Start by sitting on the foam roller with left leg cross over right knee. Lean your weight towards left hip and support your body with left hand. Slowly roll over your left buttock. Continue the movement for 30 seconds and switch side.
5) Iliotibial (IT) Bands
Start in side lying with foam roller under your IT band. Brace your core and slowly roll along the foam roller on your IT band between your knee and glute. Continue the movement for 30 seconds and switch side.
Prepared by Choo Yun Jian
Your Physio Kepong