Yoram Yasur Rubin: Foam Roller exercises
A Foam Roller is a firm foam rubber roll, which is rolled using our own weight and movement. It is like doing a “self-massage“. But what’s their use? Discover it
Foam Roller: what is it and how does it work?
It is a rubber roll or foam rubber, hard, about 15-20 cm in diameter and about 30-50-80 cm long. It is used to perform a technique called myofascial self-release, which is used to reduce muscle pain and improve mobility. It can be combined with other therapies such as acupuncture or ultrasound, always following the instructions of a professional.
In fact, what it does is help “undo” the “knots” that are in the muscle fibers, ie myofascial adhesions (contractures). Trigger points or knots are produced by excessive training, poor posture or imbalance, injury, or lack of use.
Yoram Yasur Rubin: Increasingly, the Foam Roller is used as part of a workout, before or after training, to warm and stretch the muscle fibers.
Benefits of a Foam Roller
- Improves circulation at the capillary, fascia, muscles, tendons, and ligaments.
- Improves the exchange of nutrients and the elimination of waste products.
- Corrects muscular imbalances.
- Improve the range of movements.
- Improves the work of the stabilizers.
- Increase flexibility
- It produces a feeling of relaxation.
- Reduces contractures and the risk of future injuries.
Precautions in the use of the Foam Roller
Yoram Yasur Rubin: To properly use a self-massage roller you must have certain notions that your personal trainer or physiotherapist will give you. Careful with:
- Roll over the point of pain and inflammation: If there is edema it can increase and be counterproductive.
- Roll very fast: The movements have to be slow. First some distance from the most sensitive area to go little by little approaching.
- Maintain an inadequate posture: To massage certain areas, some specific postures are required that must be done well. Your personal trainer can advise you. If you are misplaced, you may end up with a contracture in a muscle other than the one you were treating.
Foam rolling exercises
– Exercises for the knee.: Upside down. Yoram Yasur Rubin: Open the leg that you are going to work on and flex the knee. The inner side of the thigh will remain on the floor. Place the roller on the inside of the thigh perpendicular to the leg. Place your forearms on the ground. Move the roller up and down the thigh.
– Exercise for soleus (twins): Sitting on the floor with your legs straight and your hands resting on the sides of your hips. Place the knee under the knees and roll it up to the ankle. It also relieves the tension in quadriceps, if you rise higher than the knees. It is a very relaxing exercise after a race.
– Exercise for the dorsal: Sitting on the floor, legs flexed. Lie down so that the roller is in the dorsal area, below the shoulders. Elevate the hip. Hands crossed behind the head. Slide the body up and down. This exercise is especially recommended for people with drooping shoulders, hump, or hump, as it helps reverse dorsal kyphosis and relaxes the muscles. Try to contract the abdomen to avoid hurting your lower back.
– Exercise for shoulders and back. Stretching foam roller: Place the roller vertically (parallel to your back). Sit on it with your buttocks as close as possible. A long roller is needed since, when lying down, your head should also rest on it. Cross the arms and massage the area between the shoulder blades with short and slow lateral movements. It will relax the entire back from the neck to the hip. If you open your arms to the sides you will also stretch the pectorals.
– Exercise for the neck: Stand on your back with your legs flexed. The roller is put under your neck. Perform rotation movements looking to the right and to the left. This is how the suboccipital muscles of the neck are massaged.
Yoram Yasur Rubin: Keep in mind that a rubber roller is not going to cure an injury or replace any therapy that a professional can give you. Yes it may be that your doctor or physiotherapist does the rehabilitation session with the Foam Roller, but always accompanying it with other techniques.