There are many tools to perform self-myofascial release, but if youre using a foam roller, it will be important to only target dense areas of muscle tissue such as the calves, hamstrings, quadriceps, and gluteals. Areas to avoid with the foam roller include the abdomen, low-back, chest (for women) and the neck.
Where should you foam roll?
To foam roll properly, you should lie on the roller so that it is between the target muscle/tissue and the ground. You should then roll up and down the target muscle/area using moderate pressure in an exploratory fashion, seeking out any adhesions and trigger points.
What body parts can you foam roll?
If youre a foam rolling newbie, dont worry — heres how to do itQuads. If a desk jobs got you sedentary most of the day, roll out your quads to get your blood flowing and keep muscles engaged. Hip flexors. Calves. Hamstrings. IT band. Upper back. Lats. Shoulders.
Does it matter when you foam roll?
When and how to foam roll Since foam rolling can help prevent myofascial adhesions from forming as you build new muscle, I recommend that you foam roll at the end of any workout, says Wonesh. Your pace while foam rolling matters less than making sure youre rolling through the entire muscle.
Can you foam roll instead of stretch?
Thats right, the rubber with no knot would be easier to stretch and lengthen. This example translates perfectly to your musculoskeletal system too. By using a foam roller to reduce muscular hypertonicity and address trigger points -> the ability to correctly lengthen the muscles with stretching improves.