Most people use foam rollers for rehabilitation when they are suffering from injuries. A foam roller is great for that, don't get me wrong. But to get full usage out of a foam roller, I highly recommend it to be used as part of your warm up and cool down routine. Rolling increases circulation and breaks down knots, both of which contribute towards getting the body ready for strenuous activity and helping the body recuperate faster after a workout. Try the routines below. Do 2-3 sets of 15 seconds per routine to start with. Add ten seconds during each following week.
1. Stretch the iliotibial band by lying sideways with the roller under your hip. Move your top leg in front of the bottom leg and plant your foot firmly on the ground. Move up and down along your outer thigh.
2. Sit on the roller. Place one foot on the opposite knee. Lean towards the glutes of your bottom leg. Roll forward and back.
3. Place the roller under your calf. Plant your other foot firmly on the floor. Roll from the bottom of your knee to your ankle.
4. Sit on the roller with the bottom of your thighs. Roll from the knees to the buttocks.
5. Lie face down with the roller under the front of your thighs. Roll from the bottom of your hip to the top of the knee.
6. Lie face down with one of your feet pointing sideways. Place the roller under the inner thigh of this leg. Roll up and down the inner thigh. Do this for the other leg as well.
I am the author of several articles covering a number of topics. Read my other articles about colored rubber bands.
What do you think about this article? Do you agree or disagree with it? Be the first to comment on this article, and share your thoughts with the world. No registration is required to post comments.
The first Roller Coaster only went 6 mph, but it was such a hit that the builder recovered his investment in less than a month.The roller coaster was built in America and was called the Gravity Pleasure...
Are You Riding The Marketing Roller Coaster?If you're like many of the small business owners or independent professionals I meet, then running and marketing your business can be like riding on a roller coaster
Three roller coasters in the UK rang up at 12 million: Pepsi Max Big One at Pleasure Beach, Blackpool, Stealth at Thorpe Park, and Air at Alton Towers.
Custom embroidered patches have become a popular part of the resurgent roller derby scene. Unlike previous incarnations, modern roller derby features all-woman teams skating on flat tracks. Custom...
Why do we "stick" to the roller coaster cars as they go upside down in a loop? Because of gravity.Why do we "stick" to the earth rather than float upwards? Because of gravity. It sounds weird, but it's true.
Roller shades have recently re-lit the flame of their own popularity coming back in style with flair and technological improvements. These blinds are known for their affordability and their simple...
Ethan, a professional man, was angry and calling his wife all sorts of names when he came to us. "She's having an affair with a guy she met at a roller skating rink. I just found out." He became very...
Ronan Keating couldn't have put it better - "Life is a roller coaster, you've just got to ride it." Yes the UK got onto the big dipper as output dropped in the final quarter of 2010 and risks being dragged...
Starting you own home gym can be an expensive venture. Even more so, purchasing equipment for a gym at your local health centre or spa can be even more expensive. Gym equipment is not cheap. When it comes...
Ever since they came onto the exercise scene some years ago, numerous elliptical machines have been installed in homes and health spas. The only real breakthrough in aerobic training in the past few years...
Whether you are looking to lose weight, get toned or just improve your overall health by improving your physical fitness, there are a number of different ways to reach your goals, including by using...
There is a good side and there's a bad side to trampolines. Children see the good side, whereas parents see the bad side. Children see the fun, the excitement of flying; parents see the risks, the mishaps...
If you have that extra room in your home and you don't know what to do with it then consider turning it into a gym. There are several reasons why you want to have a home gym. Being at home is a positive way to
When you commit to losing weight and going down to the gym on a daily basis you will have plenty of different cardiovascular exercise machines to choose from. Simply walking into the gym will open your eyes to
For anyone that suffers with a physical challenge or mobility problem, Active Forever is committed to offering the best pricing and the best choice of products for just about any physical challenge.
We all know that cycling is great for legs and abdomen and is a good cardio exercise as well. A treadmill is great fitness equipment for your home gym. It helps in toning your body and a good cardio workout.
If your bathtub or shower stall is looking grimy and old, you may have thought getting it replaced. However, this can obviously be quite expensive. Bathtub resurfacing can save you hundreds of dollars.
Have you ever bathed in a waterfall? I mean a real one. Well, I have. It's an invigorating and fun experience. A waterfall shower head attempts to bring that experience to your bathroom.
The shower is a truly special place. It's the place we go to invigorate our senses and get our bodies prepared for the day. It's the place where we go to rejuvenate after our day ends. For many of us, it is...
Every now and then, you may need or want to replace your bathroom sink faucet. Since this is such a rare event, it's easy to feel intimidated by the prospect of it.
Cowboy hard hats are a great way to express your inner wild wild west, at the same time fully protect yourself while working dangerous jobs. There are several models available.
Would you like to invest in some truly wonderful goblets from which your guests can enjoy beautiful wines when dining with you in your home? If you would and can afford to now is the time to consider...
Owning a set of beautiful silver champagne flutes is wonderful. However, if you want yours to remain looking good that you will need to make sure that you polish it several times each year. What you...
Owning a set of beautiful silver champagne flutes is wonderful. However, if you want yours to remain looking good that you will need to make sure that you polish it several times each year. What you...
A very common home design accessory is the wall sconce. They are simple, yet can add lots of refinement to any space of your choosing. Here are some tips on how to position them throughout your home.
Article: Foam Roller Warm Up And Cool Down Routines Author: Blake Z Wright Publication Date: 2010-08-05 Total Views: 264 Word Count: 284 Category:Home /
Health and Medical / Exercise / Equipment
Categories
