How To Foam Roll | Best Foam Roller Stretches
Tightness in the body can make it very difficult to compete. Complete range of motion is important for all fitness and athletic performance. Static stretches have been used for many decades to loosen the muscles throughout the body, and a Recovery Foam Roller has proven to be an effective way to stretch. The best foam roller stretches are the ones using proper technique and roller angles to increase blood flow and drive tension from your muscles. In this video we will review the proper recovery foam rolling techniques for each muscle group. This video will cover the best foam roller stretches that will take about 15 minutes to complete. Utilize this stretch sequence before workouts or competition for great results.
Static Holds and Deep Tissue Message Techniques
Throughout each of the muscle groups you will be utilizing two techniques. The first will be static holds focused on trigger points throughout the muscle. Each static hold should be 15 to 20 seconds before moving on to the next trigger point in the muscle group. After the entire muscle has been addressed with the static holds, you will then move into deep tissue massaging. To massage the trigger points in each muscle group you will roll to the trigger point and perform a 1 to 3 inch massaging roll. Continue this method for an additional 15 to 20 seconds stretching this area. After you have completed an individual muscle group, you will move onto the next one.
Muscle Group Stretching Breakdown
Best Foam Roller Stretches For The Calf Muscle: Place your Recovery Foam Roller perpendicular to your body. Next, apply pressure to your calf muscles. This position can be completed with two legs on top of the Recovery Foam Roller, one foot on top of the other, or staggered with one foot on the floor and the other on the roller.
Best Foam Roller Stretches For The Hamstring Muscle: The hamstring stretch will begin in a seated position. Place the Recovery Foam Roller under the back of the knees. You will then roll the length of the hamstring with one of these three techniques. (Two legs on top of the Recovery Foam Roller, one foot stacked on top of the other, or one leg on the floor with one on top of the roller).
Best Foam Roller Stretches For The Glute and Piriformes Muscles: To begin you will sit on top of the Recovery Foam Roller. Next, you will cross one leg over the other knee. In this position, you will begin utilizing vertical rolls, as well as lateral rolls, across your glute muscle.
Best Foam Roller Stretches For The Upper and Lower Back Muscles: The upper and lower back stretch will begin by sitting on top of the Recovery Foam Roller. Next, slowly roll into your low back muscles. The back should be split into two sections. Focus on the low back and then move to the upper back. As you reach the upper back you will also incorporate a cross body shoulder stretch to initiate more compression throughout the shoulder blades.
Best Foam Roller Stretches For The Quad and Hip Flexor Muscles: The quad and hip flexors stretch will begin with the foam roller just above the knee. Roll the lengths of the muscle utilizing the techniques described above. There are 3 three positions that you can utilize for these muscles. (Two legs on top of the roller, one foot stacked on top of the other, or one leg on the ground).
Best Foam Roller Stretches For The IT Band: To stretch the IT band you will begin on the side of your hip. You can either stack your feet or leave one leg in front of the other for less resistance.
Best Foam Roller Stretches For The Shoulder Muscles: The best foam roller stretch for your shoulder is completed in a side bridge position on the floor. You will stack your body with great posture on top of the Recovery Foam Roller focusing on the anterior, posterior, and lateral muscles of your shoulder. In addition, you will also need to roll the length of the muscle while externally rotating your arm above your head. This is a great way to loosen the muscles utilized in throwing activities.
Best Foam Roller Stretches For The Chest Muscle: The best way to foam roll your chest is by simply laying on top of the Recovery Foam Roller. You will extend your arm out laterally while you roll the length of the muscle.
Best Foam Roller Stretches For The Bicep Muscles: The best way to stretch the bicep is similar to stretching your chest muscles. You will begin with the Recovery Foam Roller in the base of your shoulder and arm. Next, you will roll the length of the muscle with your thumb pointing down and to the side.
Best Foam Roller Stretches For The Tricep Muscles: There are many ways to stretch the tricep muscle, but the best way to utilize a Recovery Foam Roller to stretch the tricep muscle is by laying on the ground. Place the Recovery Foam Roller slightly above your head and drive your elbow into the Recovery Foam Roller. Make sure that you rotate your wrist internally and externally to get each head of the tricep. Another technique you can utilize is by flexing your bicep as you roll into the Recovery Foam Roller. This method will help stretch the tricep as you move through the deep tissue massage technique.
Best Foam Roller Stretches For The Forearm Muscle: The forearm stretch will begin on the ground. Face the Recovery Foam Roller and place your forearm near the corner of the roller. Apply pressure to your forearm as you roll from your wrist all the way to your elbow. By rotating your wrist you will be able to target the different muscles throughout the forearm.
Best Foam Roller Stretches For The Traps and Neck Muscles: The traps and neck should be completed in a standing position. You will place the Recovery Foam Roller on the wall at an angle that is perpendicular to your trap muscle. Lean your body weight into the wall tilting your torso. The traps will require long static holds to loosen the muscle before utilizing the deep tissue massage technique.
Let’s Review The Procedure
The first couple of times that you move through this Recovery Roller stretch take your time. Review the video, and complete each exercise with proper technique. As you become more comfortable with the roller positioning, you will be able to move through this stretch sequence much quicker. The best foam roller stretches can be used before training in any sport. This sequence should be used before high intensity exercises such as the Kbands Wall Drill, RSC Partner Sprints, and Vertical FX.
Recovery Training Equipment