How to Use Your Foam Roller

How to use your foam roller

Foam rolling is an easy way to ease tension knots in muscles - it’s proven to speed up the recovery process after a workout, play a part in injury prevention, and help your chiropractic adjustment last longer. The roller allows you to have better control over what’s going on with your body and health. So, the real question isn’t why should you use a foam roller, it’s why aren’t you? Since I’ve convinced you to buy a new roller or brush off the dust from the one sitting in your garage, let's get into the how!

Exercises

As I promised in the last blog, today I will be demonstrating how to use your new (or old) foam roller. We will go over a couple exercises, however if you begin to feel extreme discomfort - take a break, and try again later. If you still aren’t getting the hang of it, feel free to call the chiropractors at Spine Align Chiropractic Center, located in Greenville, North Carolina, Dr. Mark Vellan and Dr. Lisa Prusinski at (252) 355-1770 to get a better idea of how to properly roll out!!

Alright, let’s jump right in.

1. Quadriceps

    

   1. Position yourself face-down with the foam roller underneath your hips - your forearms should be placed down in front of you, bearing some of your weight.

   2. Slowly roll down your leg - going from the top of your thigh to your knee. Move the roller up and down that area for around 30 seconds.

2. Hamstrings

    

   1. Start by sitting, then put the back of your upper legs on top of the roller. Have your arms behind you to support your weight.

   2. With one knee bent, roll the straightened leg up and down the roller from the back of your knee to the beginning of your glutes.  

   3. Switch legs, keeping one bent and the other straighten, and repeat.

3. Calves 

   
   

   1. Again, start by sitting with your legs stretched out on top of the roller. Make sure the roller is positioned under your calves.

   2. Have your arms beside or behind you, and then lift up your hips.

   3. Slowly move from the back of your knee to the start of your ankle - go up and down your calves for around 30 seconds.

4. Glutes 

   
   

   1. This time you will need to sit on the foam roller - cross one leg over the other - let’s say your right over your left, then keep your right hand on the floor and lean forward while moving the roller back and forth across the right glute.  

   2. Switch legs and hands and repeat.

5.  Outer thigh (IT band)

   
   

   1. Begin by sitting on the roller - then shift your body so that your right side is pressed down onto the roller - it should be positioned under your right hip.

   2. Bend and cross your top leg (in this case, the left) over your bottom, so your foot is firmly on the floor.  

   3. Place your right hand on the floor to help you balance and to hold your weight.

   4. Using your hand, move the roller up and down your outer thigh from hip to the side of your knee.  

   5. Switch legs and repeat.

6. Back  

   
   

   1. Sit on the floor with the foam roller positioned at your lower back. Plant your feet on the floor with your legs slightly bent.

   2. Place your hands behind your head and slowly begin to move back until the roller is fully underneath your lower back (your bottom should no longer be on the floor).

   3. Using your legs, roll up and down your entire back or go in sections (upper for 30 seconds and then lower).  

Foam rolling is a great way to enhance a workout or an adjustment. If you couldn’t get through these exercises, you should definitely schedule an appointment  for a chiropractic adjustment. Intense pain or discomfort signals that your muscles are very tight - use an adjustment to loosen up, and then try rolling out again. Remember, always ask Dr. Mark or Dr. Lisa if you have any concerns.

Chiropractor Near Me

Visiting the “chiropractor near me” may not always be possible for any number of reasons. Seriously, chiropractic care costs both time and money. Using a dense foam roller can provide you with more control over your symptoms between adjustments -- The more you can do at home, the fewer visits to Spine Align Chiropractic!