Foam Roller Stretches

Foam rollers are a good way to release muscle knots, “Myofascial adhesions” that can create discomfort. This self-massage technique is very effective but can be a little uncomfortable. Some basics include roll very slowly and always toward the heart. Foam rolling will help increase range of motion in your soft tissue and can decrease recovery time from a hard workout or sporting activity.

Foam rolling of the legs will usually release tension that can create back discomfort. The quadriceps and hamstrings can influence your pelvic position which occasionally leads to back pain.

Foam roll the hamstrings by starting just above the knee and slowly making your way up to the very top of the muscle.

Foam roll the calves by starting a couple inches above the ankle slowly rolling to just below the knee.

Foam roll the quadriceps by starting above the knee cap work to the top of the thigh. Additionally, focus on the lateral portion of the quadriceps, releasing this section of the muscle can give a person instant relief when their having low back pain.

3-5 passes on each muscle is a very effective routine.

Please contact me if you have any questions, Gerry Halverson, GerryHalverson@TPCColorado.com.