Roll Through the Pain

Exercising is a great way to keep fit, but it can also cause certain internal damages, which if left untreated, can become permanent and debilitating. Something that anyone at any cost would rather avoid. As an ardent gymgoer, I believe that it is essential for me to keep my body strong and healthy for all the wear and tear it suffers on a regular basis. This is when I incorporated a foam roller in my regimen. And here’s why you should too.

The basic purpose that foam rolling exercises solve is that you stretch and relax the underlying muscles and tissues by applying direct and extensive mechanical loads. Also known as a self-myofascial release, foam rolling is a way to self-massage as it lets you apply deep pressure to specific points of the body to release tightness and muscular tension in the fascia, that is the connective tissue. Combining foam roller exercises into your workout routine can help prevent muscle soreness and potentially improve recovery, reduce fatigue, and enhance the range of motion.

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“Regularly using a foam roller, particularly a deep tissue massage foam roller has the same advantages as a sports massage, including decreased inflammation, joint stress, and scar tissue,” says Gaurav Molri, a fitness expert. He adds, “Foam rolling pre and post workout will prepare your muscles for the workout in advance and also boost muscle recovery.”

Do It Yourself

Perform each foam rolling exercise for 20-30 seconds. Roll for longer at points of major discomfort.

Lats

Place a foam roller under your back and to one side, just behind your armpit. Keep the arm stretched to your side as you move your weight onto your lats. Remember to keep your upper body off of the ground. Repeat on the opposite side.

Calf

Place a foam roller underneath your lower leg with the other leg fixed on the floor. Put your hands at the side and press downward to elevate your butt off of the floor, placing your body weight on your calf muscle. Roll from below the knee to above the ankle. Repeat on the opposite side.

Back

Lie on the floor with your face-up and your knees bent, feet flat and butt lifted off the floor with a foam roller just under your mid-back. Cross your arms in front of your chest and slowly roll the entire length of your back. Roll just your upper back many times before moving on to your mid-back and then finally your lower back.

Hamstrings

Extend your legs over a foam roller to position it on the back of your upper legs. Place your hands behind to help support your weight. Lift your butt off of the floor with the help of your hands and shift your weight on the foam roll to one leg. Roll over the foam from underneath the hip to the back of the knee. Repeat on the opposite side.

From the June 2019 issue of FHM India.