Looking for more performance gains from your training, need an alternative warm-up or cooldown session, sit at a desk most of the day or just have stiff muscles and joints? Well, a foam roller could be just the upgrade you need.
WHAT ARE FOAM ROLLERS?
Foam rollers are cylindrical pieces of high-density foam which can be found at most sports stores. They are used as a form of self-massage or self-myofascial release before a workout, after your workout or other time.
THE BENEFITS OF FOAM ROLLING
With consistent use, foam rolling has the ability to improve performance on the bike and reduce tension caused by daily stresses. When used correctly, foam rollers increase blood flow, decrease soreness, reduce tissue tension, improve range of motion and speed recovery.
TIPS FROM THE EXPERTS
Foam rolling should not be an intensely painful exercise. You should try to relax as much as possible during the process. Use your bodyweight to add pressure and always start with light pressure, easing into the massage. Target specific areas for 30 to 60 seconds before moving onto the next area. You can add in movement (rolling) to help release the area or hold a specific area for a more targeted release.
BEST FOAM ROLLING EXERCISES
| IMAGE & REFERENCES: Pexels National Center for Biotechnology Information|