Today we’ll have a look at a quick and effective way of looking after your tight muscles after a surf session or a workout. However, it is also recommended to be done before you exercise, as a warm-up – Foam Rolling.
It a an easy, fast and a very inexpensive way of a self-massage that uses your own body weight and a soft, simple foam cylinder to apply pressure on the chosen muscles. It’s almost like getting a massage!
This form of soft-tissue therapy is very useful as a warm-up to get your muscles ready and loosen them for some action. It helps your body relax and helps you prevent injuries by applying pressure on the muscle fibres that might be knotted together and it breaks down tight tissue and scar tissue. Research shows that muscle imbalance can lead to wrong movement patterns and joint fatigue.
This simple technique will help you prevent any muscular imbalances, relieve pain and prevent injuries. Use it as a warm-up before any exercise, post-exercise or any time you feel you need to loosen up your muscles a bit.
Here is how to get started:
2. Put the targeted muscle on a foam roller, with all your body weight. Then roll up and down the muscle. It might be hurting at the beginning, especially after an exercise, so go easy and gently to start with.
3. Roll your hamstrings, calves, lower back, upper back, quads, triceps and any other muscle group that you feel that needs loosening.
4. If any muscle group feels tight or painful, pause over it for 20-30 seconds, pulsing on and off until it becomes more loose and less tight.