Alright all you macho guys out there that don’t think you need to stretch it out after an intense workout. You’re wrong. Your body needs that recovery time, and we’re here to tell you why. We know that you won’t be over by the mirror doing ballerina stretches, so, we’ve found some Foam Roller Benefits that we think you’d benefit from quite a bit.
If you haven’t already accepted that you need to take a little extra care of your body with the use of things like Foam Roller Exercises, then it’s time for you to realize. There are all kinds of benefits to rolling. So, we’re going to tell you about two of them specifically. How you can get Foam Roller Benefits For Back Pain, and for Knee Pain. We feel like backs and knees can be really susceptible to injury, so we’ll start with those! Let’s get on with the article then.
Foam Roller Benefits | Basics
We said it above, but we’re going to say it again. The benefits of taking time to do some Foam Roller Exercises after an intense workout are critical. It can help you create your own myofascial releases without the help of a professional masseuse.
If you haven’t heard of that yet, we’ll do our best to sum it up, though we’re no scientists. With gentle pressure on muscles, it can help you release the tension in the little myofascial restrictions throughout your muscles. It’s generally a very hands-on style massage, but by using a foam roller you can help yourself out quite a bit.
By rolling after a workout, your body will heal faster, and who doesn’t want that. So, let’s get into a couple of the specifics, starting with back pain! Here we are, sitting in a desk, writing about back pain… Ironic. You know what we’re going to do when we get home today!
Foam Roller Benefits For Back Pain
First things first, when you’re looking for Foam Roller Benefits For Back Pain, never, we mean never, roll past your lower back. Stop where your ribcage ends to protect your lower spine. We don’t have enough support to relax and control the roller over our lower back. Leave that to the professionals. But, we can tell you how to help your upper back, and that’ll probably help you a bit with the lower back as well.
Now, onto the back-pain benefits. Here’s one of our favorite ways to release tension in our backs:
- Place your roller horizontally below your shoulder blades.
- Lift your hops and slowly roll up your shoulder blades.
- Once you feel a tender spot, stop and hold there for about 20 seconds
- Remember to breathe. It’s probably going to be pretty tender.
- Finish rolling up to the top of your back, and then roll back down to the bottom of your rib cage.
- Stop periodically on those tender spots holding for 20 seconds.
- Repeat the process of up and down 4-5 times.
There you go! Doesn’t it just sound like it would feel fantastic? We want to get our roller out right now. But, we’re going to keep going and tell you how you can get Foam Roller Benefits For Knee Pain too!
Foam Roller Benefits For Knee Pain
There are only a few ways to roll out your back, but there are quite a few ways to roll out your knees. And no, you won’t be rolling directly over your kneecap. You should never do that! So, here are a couple of our favorite Foam Roller Benefits For Knee Pain. We gotta get all the muscles around it loose so that you can really feel your best.
IT Band – You’ll Feel This One, We Promise
- Place your roller on the outside of your thigh keeping your body parallel to your mat, or the floor. We start at the top so that we can roll down.
- You can also place the foot of your top leg down in front of you if having your whole-body weight on it is too intense.
- Gently roll up and down your IT band 4-5 times.
- Follow the same steps you would with your back. Find the tender spots and hold it there for 20 seconds.
- This can be really intense, so make sure you’re breathing through it.
Quads – Don’t Skip This Either
- For this one you’re going to place the roller under your thighs with your body facing down. It’ll look a little funny, but it’ll be worth it for the benefits!
- Sometimes we do it one leg at a time to control how much pressure is on each leg. Again, you can decide how intense you want it.
- Slowly roll up and down your quads following the same directions as above.
- Roll slowly 4-5 times stopping to hold out the tight spots for about 20 seconds.
- Trust us, you’ll feel this in the morning.
And there you have it. These Foam Roller Benefits For Knee Pain are going to help you feel so much better after leg day. You won’t regret doing these exercises. Remember to listen to your body because foam rolling can be really intense.
Foam Roller Benefits | Closing Thoughts
And our Foam Roller Benefits Research is coming to an end for today! Now do you see why we think it’s so important to roll and take care of our bodies? They deserve it. You work them hard and they do everything you ask them to. So, take time out of your day to help them out too.
Thank you for reading Muscle Gainer today! You know that we’re here help you with whatever muscle gaining questions you have!