Foam Rollers
)
)
)
)
)
Using Foam Rollers to Relieve Muscle Tension
Whether you're sore from a workout or sitting at a desk all day, foam rollers can help ease some of the tightness in your muscles. Made from compressed foam, these convenient massage tools can help release tension in areas such as the upper back, shoulders, quads, calves, hamstrings and hip flexors.
What are the Best Foam Rollers Brands?
What Are Foam Rollers For?
Foam rollers are used to apply gentle pressure to the tissue surrounding your muscles and joints. This technique is known as self-myofascial release. You roll back and forth on areas that are feeling sore to alleviate tightness, increase blood flow and improve range of movement.
These versatile foam massagers are lightweight and portable, so you can take them to the gym and use them to warm up tight muscles before exercise or to assist with post-workout recovery. They're also handy to have at home for times you feel discomfort. Consider creating a calm environment for massage and relaxation after a long day.
How Do You Use Foam Rollers?
To release tightness, place a foam roller on a yoga mat and position your body, so the area that's feeling tight rests on the roller. For example, if you're working your calves or hamstrings, extend your legs over the roller and place your arms behind you to lift your body up. Slowly move back and forth to gently massage the area. You can shift your body weight to adjust the pressure.
There are many foam roller exercise videos and tutorials online that show how to position your body to maximize results and safely use this tool.
Which Foam Rollers Are the Best?
While a traditional foam roller is a cylinder that looks similar to a pool noodle, they're available in all shapes and sizes and with an array of features.
The first thing to consider is firmness. It's recommended that beginners start with softer rollers, as rigid, higher density foam provides more intensity.
In terms of texture, some people prefer a smooth roller for even pressure. You can also choose ones with bumps and ridges that dig deeper into your tissue or battery-powered rollers that offer soothing vibration.
Some rollers target specific body parts. For example, foam rollers for back massages are designed as two round balls with a groove in the middle that nestles around the spine.
If applying heat or cold helps ease aches and pains, choose a roller that can be placed in the freezer or boiling water prior to use.