Table of Contents
What is it for
Present in many gyms and protagonist of Pilates centers or physiotherapy studios, the foam roller is a magnificent tool that does not take up too much space and that brings many benefits if used well. The foam roller was born as one rehabilitation tool aimed at muscle recovery that is needed after an injury, a trauma or a problem affecting the connective tissue. Over time, the use of this tool has taken a useful trend also to deal with any stagnation or water retention or to recover the tone of some muscle groups. In fact the tool is used for a real one massage through rolling that relaxes painful contractures and stimulates blood flow.
The body becomes more performative, the blood flows better, the cellular communication also. The foam roller helps a lot in case of chronic back pain or stiffness due to bad postures held for too long. It improves flexibility, the balance between the kinetic chains, increases the range of motion and the whole body works better. The foam roller acts on the “trigger points” where most of the muscle tension. Our body then has a myofascia inside it, that is a connective network of tissue that surrounds and supports the muscles and organs, as if they were wrapped in a network whose elasticity goes to give well-being to the whole organism. With the use of the foam roller the pains and the inflammations, the fabric is softened and the band “breathes” better, that is, it acquires softness. This process is called myofascial release and occurs naturally when using the foam roller.
It is an excellent tool to relieve tension in the shoulders, the hip rotation muscles, rebalances the muscles around the pelvis, acts positively on the spine (especially long foam), evens out muscular imbalances and strengthens the muscles of the abdominal area which, if well activated and toned, protect the back and keep all internal organs healthy and protected.
Types of foam roller
There are foam rollers of different sizes, hardnesses and materials. Some are in cork, some in plastic then covered with viscoelastic foam, others in recyclable polypropylene and much more. The first criterion based on the which one to choose lies in density. If it remains contained, the force produced by the body on the contracted muscles will be less and therefore the pain produced by rolling will also decrease. A not too dense foam roller is very useful for muscle recovery following trauma, strains, strains on the muscles). The only negative aspect of this type of foam roller lies in the fact that they are destined to last a short time, as the weight in the long run crushes the shape. They remain excellent for those who are approaching the use of the tool and still have to practice.
The situation is different for athletes and professionals or movement lovers who know the tool and its use. In this case it is advisable to choose a higher density foam, which enables us to be able to exert a very strong pressure during the self-massage.
Another factor to consider is the external surface which could be smooth and continuous or with forms round or protruding (spins). There are cylindrical grid rollers, or grids, and they usually contain a hard plastic core that makes them last over time; the price rises slightly but self-treatment options increase. The size depends on the use you want to make of them: the long foam rollers allow you to treat the back well, while the medium ones are excellent for arms and calves.
Exercises with the foam roller
Let’s see together 3 basic exercises to be performed with the foam roller:
Back lodge of the legs
From the supine position, with the hands on the ground and the palms close to the body, bend the legs and place the feet on the roller. The hips are raised and the knees and heels are aligned. The roller is pushed back and forth, taking care not to push into the popliteal fossa (back of the knee). Dedicate 20 seconds per leg, no hurry.
Front of the thighs
From the high plank position, you drop one knee and slide back and forth with the strength of your pectoral muscles as your hands press to the ground and manage the weight. Rolls back and forth should be performed for a time of 20 seconds and with long, deep breathing.
Buttocks
You sit on the foam roller with both glutes and then bring your right ankle over your left knee (as in the piriformis stretch position). They are performed 10 to 12 steps lenses per side, specially reversing the position of the legs. This is a very effective exercise for releasing tension in the posterior chain.
We remind you that you absolutely must not insist on painful parts or scars and that each self-massage session should not concentrate for more than 20 seconds on a given point of the body. Avoid pushing heavily on vertebrae and joints; focus on the fabric.
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