Foam Rolling

Foam Rolling


They are in every gym. They are cheap, easy to use and with endless benefits.

Foam rolling also called self-myofascial release or ‘poor man massage’.

Self-myofascial release is nothing more but fancy name for self-massage used to release muscle tightness or stimulate trigger points.

This method is well known and commonly used by physiotherapists. Foam roller is only one piece of equipment. Two most popular rollers are: lactose balls and  hands.

How this works?

Idea is simple. Gentle pressure is applied for specific period of time to painful spot of your body.

Benefits of foam rolling

foam rolling

Foam roller will help you create better range of movement and greater strength.
By releasing trigger points you will be able to establish pain free proper movement pattern and improve muscle performance.

Foam rolling is not just deep tissue massage.
There are more benefits, like:

– better balance
– better core stability
– improved body awareness
– greater range of motion
– increased flexibility
– relaxed body
– improved blood circulation (skin, muscles, fascia, ligaments, tendons)
– more efficient supply of nutrient and better waste products removal from tissues leading to better cellular function
– longer and less tight muscles, tendons and ligaments
– better spinal range of motion
– great core-strengthening,  posture stabilizing and greater range of motion
– more energy
– better sleep
– swelling reduction
– used in neuropathy and in sensitive skin condition
– boosts tissue repair
– decreases soreness
– decreases risk of injury

Which body parts to avoid when using rollers;
– joints
– spine
– neck
– lower back
– chest
– abdomen
– inner thigh during pregnancy
– inside calf during pregnancy

How to foam roll?


Move (roll) the roller under each muscle group until a tender area is found. After that keep the pressure on this area for around 30 seconds (up to 60s).

Roll slowly and make sure tension is released. Let muscles relax.

Foam roller during pregnancy

During pregnancy, our bodies go through many physical changes. Growing baby and your weight, plus all the changes may reveal previously existing muscle imbalance or even create new one.

In some cases pressure created by pregnancy is so great that it puts huge weight on our body frame leading to pelvis rotation, increased spinal lordosis, knee pain, hip pain, back pain, groin pain or cramps.

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