Posts Tagged ‘fitness’
Roller Workout
Saturday, September 24th, 2011
How to Use a Foam Roller
Most people use foam rollers for rehabilitation when they are suffering from injuries. A foam roller is great for that, don’t get me wrong. But to get full usage out of a foam roller, I highly recommend it to be used as part of your warm up and cool down routine. Rolling increases circulation and breaks down knots, both of which contribute towards getting the body ready for strenuous activity and helping the body recuperate faster after a workout. Try the routines below. Do 2-3 sets of 15 seconds per routine to start with. Add ten seconds during each following week.
1. Stretch the iliotibial band by lying sideways with the roller under your hip. Move your top leg in front of the bottom leg and plant your foot firmly on the ground. Move up and down along your outer thigh.
2. Sit on the roller. Place one foot on the opposite knee. Lean towards the glutes of your bottom leg. Roll forward and back.
3. Place the roller under your calf. Plant your other foot firmly on the floor. Roll from the bottom of your knee to your ankle.
4. Sit on the roller with the bottom of your thighs. Roll from the knees to the buttocks.
5. Lie face down with the roller under the front of your thighs. Roll from the bottom of your hip to the top of the knee.
6. Lie face down with one of your feet pointing sideways. Place the roller under the inner thigh of this leg. Roll up and down the inner thigh. Do this for the other leg as well.
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Foam Roller Exercises
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Trigger Point Performance The Grid Revolutionary Foam Roller The Grid, by Trigger Point Performance, is a versatile and comprehensive foam roller, with unique Distrodensity Zones, a matrix of varying widths and densities that allows for a precision massage based on individual needs. Just as a massage therapist uses different parts of the hand and arm to manipulate different muscle groups, The Grid’s Distrodensity Foam Zones enable you to apply varying amoun… |
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The Women’s Health Big Book of 15-Minute Workouts: A Leaner, Sexier, Healthier You–In 15 Minutes a Day! $4.16 Time is every woman’s most precious commodity—and a lack of it is the number one reason, insurvey after survey, that women give for why they don’t exercise. But research now shows that aslittle as 15 minutes of resistance training is just as effective in spiking one’s metabolism as aworkout lasting more than twice as long. All it takes is 15 minutes to achieve lifelong results—andwomen a… |
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