Foam Rolling aka Self-Myofascial Release
What are the benefits of Foam Rolling?
The benefits of foam rolling have to do with the mobility of the fascia. Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.
Iliotibial Tract (IT Band)
Position yourself side lying on foam roll. Bottom leg is raised slightly off floor. Maintain head in "neutral" with ears aligned with shoulders. Roll just below hip joint down the lateral thigh to the knee.
Begin positioned as shown with foot crossed to opposite knee. Roll on the posterior hip area. Increase the stretch by pulling the knee toward the opposite shoulder.
Body is positioned prone with quadriceps on foam roll. It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteals) to prevent low back compensations. Roll from pelvic bone to knee, emphasizing the lateral thigh.
Place hamstrings on the roll with hips unsupported. Feet are crossed to increase leverage. Roll from knee toward posterior hip while keeping quadriceps tightened.
Tesnor Fascia Latae (TFL)
Position the body as described above. Foam roll is placed just lateral to the anterior pelvic bone.
Extend the thigh and place foam roll in the groin region with body prone on the floor. Be cautious when rolling near the adductor complex origins at the pelvis.
Position yourself side lying with arm outstretched and foam roll placed in axillary area. Thumb is pointed up to pre-stretch the latissumus dorsi muscle. Movement during this technique is minimal.
Rhomboids (Thoracic Spine)
Cross arms to the opposite shoulder to clear the shoulder blades across the thoracic wall. While maintaining abdominal Draw-In position, raise hips until unsupported. Also stabilize the head in "neutral." Roll mid-back area on the foam.