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]]>Foam Rolling
By stretching and working out using a foam roller, you can improve your circulation and ultimately extend your range of motion. From plain rolling to pushups and walkouts, foam rollers are versatile workout tools.
Stretch Again After Your Workout
Once your muscles are warmed up after your workout, it is a prime opportunity to stretch them and improve your mobility. While you may be tired after a workout, consider doing a brief stretching routine for a few minutes before calling it a day.
Target the Problem Areas
While some areas of your body may be perfectly flexible, not all body parts are created equal. Make sure to develop a stretching routine that specifically targets the problem areas so that you can progress the right way.
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]]>30-Minute Foam-Roller Workout by POPSUGAR Fitness
20 minutes of strength exercises followed by 10 minutes of self-massage is more than enough for a successful workout. This routine will help you strengthen and stretch your core and back using only light weights and a foam roller.
10-Minute Full Body Foam Roller Routine
When you’re short on time or you simply want to do a short stretching routine after an intense workout, this 10 minute foam roller workout will help you stretch your entire body.
Foam Roller Routine For Low Back Pain Relief
People who sit at work more than several hours every day often experience lower back pain. This video will help you learn a few simple techniques for relieving back pain using your foam roller.
Pilates with the Foam Roller
Practicing pilates is one of the best ways to stretch your entire body and relax after a long day of hard work. This is a great 30 minute pilates video for relieving muscle tension using a foam roller.
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]]>Foam Roller Plank
Regular plank just got interesting thanks to foam rollers. You have to fix your elbows, get in control, and build stability while doing this exercise and it will help you build strength.
Foam Roller Push-Ups
Building stability is just what you get out of this exercise since your hands are not on the ground as always and they are placed on a foam roller. You have to put great pressure on the whole body, especially arms and shoulders, and control them while doing a push-up.
Foam Roller Wall Squat
Here is a great way to control your back from banding while doing the exercise. Take the position as for the regular squat and place a foam roller between the wall and your back. It will massage your back and help you build strong legs.
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_________________________ Took a rest day after 4 straight days of double workouts 
but I felt more fatigue/soreness/exhaustion than I’ve felt in awhile so I figured I’d change up my fitness routine today and do lots of stretching & foam rolling throughout the day and end it with a full-body deep tissue massage. 
Proper rest and recovery is such a vital part of staying healthy and active 
and now I feel all re-vamped and re-energized and so ready to crush my goals!!! (Starting tomorrow after a good 8-9 hours of sleep 
) _________________________ PC: @kcruz4kDon’t Do It Too Fast
Take your time when rolling. Going too fast will not get you the results you’re expecting. Also, make sure that you don’t spend too much time on the painful areas and knots. They do require attention, but you want to roll everywhere.
#takecare . . . #asicsfrontrunneritalyAvoid The Lower Back
You might be tempted to use it on the lower back, but that is one of the biggest foam rolling mistakes you can do. It’s completely safe for the upper and middle parts, but when doing it on the lower back, you can cause damage to the spine.
Contract And Relax
Foam rolling will be even more successful if you contract and relax the muscles while doing it. This is a great tip to nurse the muscles back to life, because you will additionally be activating them and increasing the blood flow.
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]]>Improved Movements
Turns out stretching isn’t the only way to decrease muscle tightness and improve flexibility before your workout. Foam rolling can have a pretty much same effect and lead to an improved range of motion. Stretching and loosening your muscles by using a roller can also increase blood flow and lead to better circulation.
? • De foam roller is al veel wonderlijke kenmerken toegeschreven: het zou "spierknopen" weghalen, bindweefsel losmaken, je schoonouders laten verdwijnen en de Brexit voorkomen. En dat doet het eigenlijk allemaal niet. Wat het wél doet, daar is de wetenschap nog niet over uit. Een van de minder belichte, maar plausibele scenario's is de 'diffuse noxische inhibitoire controle', waarbij de pijn van het rollen ervoor zorgt dat de pijnsignalen die je mobiliteit in de weg staan minder worden. Maar zeker weten doen we dit nog niet. • Maar dát het werkt tegen bepaalde mobiliteitsproblemen, dat weten we wel. Tenminste, op kortetermijn wanneer je vlak vóór de oefening rolt. O, en tegen spierpijn kan deze ook een verlichtende werking hebben
. • Rollen jullie eigenlijk? Mochten jullie minder willekeurig willen rollen en meer willen trainen: er is volgende maand weer plek voor online-coaching! DM voor vraagjes. Dan gaan we gezond de kerst in 
! Groeten 
! • #strikeapose #foamroller #foamrolling #keeponrolling #fitdutchies #fitfamnl #fitdutchie #fitnl #fitgirlsnl #fitlife #gymtime #sportschool #mobilitymonday #fitspo #dutchfit #dutchfitness #personaltrainer #utrecht #fitnesslife #warmingup #mobility #fitanddutchInjury Prevention
What a better way to treat an injury than preventing it from happening in the first place? Foam rolling will get you there by stopping many injuries associated with tightness and overuse right in their track, by decreasing the likelihood of an improper movement that may lead them.
Faster Recovery
This form of self-myofascial release can be pretty effective if you opt to perform it post-workout, as well. It will help your body get rid of waste products such as lactic acid, by bringing fresh blood and nutrients to your system. Foam rolling can also be good for your mental health, and help you reduce stress after hitting the gym.
https://www.instagram.com/p/BqWmOgQDV9B/
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