Foam roller exercises

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Foam roller exercises

I’ve been preaching the benefits of foam rolling for a couple of years now, but what actually does it do?

Men’s Health describes it as follows;

Think of it as ironing out the wrinkles in your rumpled musculature. Joe Hashey, C.S.C.S., owner of Synergy Athletics, explains: “Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue.” Another benefit is that it helps your muscles relax by activating the sensory receptors connecting your muscle fibers to your tendons. The net effect is better blood circulation, which in turn speeds workout recovery and boosts performance.

A.  Exercise induces microtears and swelling in muscle fibers, which impinge on nerves and vessels. Over time, this can develop into adhesions and scar tissue.

B.  Foam rolling helps smooth out these obstructions and break down adhesions, helping to increase blood-flow within the muscle.

Purchase a foam roller here

Here are exercises:

Calfs ( 3 exercises ) 

Hamstrings

Glutes

Soleus

Quads

Abductors

IT Band

 

Gluteus medius

Purchase a foam roller here

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