5 Tips for Foam Rolling - Summit to Shore Chiropractic

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Summit to Shore Chiropractic

Phone [phone] Website summittoshore.com
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5 Tips for Foam Rolling
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• Here are 5 tips for getting into foam rolling
  or improving some of your foamrolling habits.

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Tip 1 Things not to do. Generally speaking, I
would recommend against doing foam rolling
perpendicular to your low back. The foam roller
is usually too thick and cause hyper extension or
excess back bending at a focal area in the low
back. I would recommend using a tennis ball or
what some call a peanut to be able to get some
relief in the low back muscles without causing
that excess movement in the low back spine
area. Tip 2 Things not to do. Dont foam roll
over exposed or shallow bone areas. An easy
example is the hip. The top of the femur, of leg
bone going into the pelvis, has a lot of muscles
coming into that area, which is great to foam
roll, but rolling over the hard bone part, is
usually painful and ineffective.

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Chiropractic Treatment
office_at_summittoshore.com
Phone [phone]
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Tip 3 There are a lot of different ways to go
about your foam rolling routine. But for
starters, I recommend going through a seek and
destroy concept. For example, if I were to roll
my hamstrings, I will seek for that most tender
spot and try and find the middle of that spot.
Then I will stay on the spot for 2-3 deep
breathes, 5-10 seconds, and then move on the next
tender spot that you can find. Then as a whole,
work on the muscle group for about 1 minute or so
before moving on.
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Tips for Foam Rolling - Video
Tip 4 Breathe. This is a common problem I see.
If I find a tender spot and I just keep putting
pressure on it, clenching my teeth in agony,
there is no way that those muscles are relaxing.
This would be like taking a rope with a knot in
it and then pulling it tighter, the knot doesnt
come out. So if you find that tender spot and you
cant breathe, take some pressure off by sitting
down or letting your foot or arm take some
pressure off the area so that you can at least
breathe. Breathing is huge with this and no pain
no gain doesnt really work here. There is going
to be some discomfort, but if you cant breathe,
thats too much.
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Tip 5 Get creative. Foam rolling is nothing
super complicating. One of my favorite things to
do with a foam roller is laying on it parallel
with my spine and just relaxing in this position.
This will give you some stretching in the chest
and some extension in the upper back. This is
basically counteracting what you are doing all
day if you are sitting at a desk. It is
surprisingly relaxing and puts your back and
shoulders in a good position. Here are your tips
for foam rolling and the best time to do foam
rolling would usually be after exercise since
your muscles are nice and warm and try and work
out some of those tight spots before they get
worse.
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Contact Us Business Name Summit to Shore
Chiropractic Dr. Darin Haworth Country United
States Address 2877 Lake Tahoe Blvd Ste E S.
Lake Tahoe City South Lake Tahoe State
California Postal Code CA 96150 Phone No
530-544-8495 Email office_at_summittoshore.com Webs
ite https//summittoshore.com/
Thank you