Foam Rolling for Flexibility and Strength in 2024

please rewrite this paragraph in more conversational tone and use simple english also fix the gramatical mistakes and make it more redable and enjoyable “Every time my muscles hurt like hardened, stale licorice, I dream of this Hong Kong-born massage guru. She would carefully go through my tense muscles for an hour, applying pressure until the knots released.

The days after she gave me a back massage, I felt as though I had developed wings. I used to stagger out of the apartment on leg days, not because I was in pain but rather because I felt like I had lost all weight and all stress.

Now that she’s twelve hours away, I have found a substitute for her healing wizardry.”

If you’re a foam rolling newbie, don’t worry — here’s how to do it

Davis has it all sorted out. She designed eight exercises to target common tight spots, also known as muscle knots, which are usually very specific areas of tense muscle.

All you need is a low- to medium-density foam roller and some open space on the floor. Davis recommends doing this routine three times a week.

You can do it anytime, but Davis suggests using it as a warm-up before or after workouts to prevent soreness. Personally, I like to do it while watching The Office before bed.

Here’s a foam rolling tip: If any part of your body feels tight or sensitive, pause there. Take a deep breath in, then exhale slowly as you roll through that area. Focus on one segment at a time instead of rolling back and forth continuously.

1. Quads

If your desk work keeps you sedentary most of the day, stretch your quadriceps to maintain muscle engagement and blood flow.

Directions:

1. Place the roller beneath your quadriceps as you begin in the forearm plank posture.
2. As you progressively move down the roller until it is just above your knees, brace yourself with your upper body and core. After that, continue rolling in the other direction until you get to your hip flexors.
3. Give it a 30-second try.
4. Hold yourself there for a few breaths when you find a tender region.

You can also concentrate on one quadrant first, followed by the other, if you’d like to treat yourself more.

2. Hip flexors

Long durations of sitting can seriously damage your hip flexors.

Although stretching them is beneficial, foam rolling them is even more so since it helps to release the fascia, or connective tissue, that surrounds the muscle.

Directions:

1. Commence by assuming a forearm plank position while lying down on the foam roller with your face toward the floor. Ascertain that your right leg is comfortably bent to the side and that the foam roller is positioned beneath your left hip flexor.
2. Using the foam roller while resting on your forearms, gradually roll from side to side and up and down to work on the hip flexors, being mindful of trigger points.
3. Take 30 seconds to complete this.
4. Repeat on the right hip flexor after switching.

3. Calves

Try foam rolling these muscles for an extra bounce in your step, in addition to calf stretches.

Directions:

1. To begin, extend your legs while sitting on the floor, placing the foam roller beneath your calves.
2. Raise your torso until your weight is supported by the foam roller. For added pressure, cross your left leg over your right.
3. Using your arms to move your body forth and back, start softly rolling your right calf back and forth on the foam roller.
4. Finalize for a duration of thirty seconds.
5. Change your legs and concentrate on your left calf.

4. Hamstrings

Your hamstrings, another muscle adversely impacted by prolonged sitting, can benefit from some attention.

Directions:

1. Once more, take a seat on the floor and extend your legs. Place the foam roller underneath your hamstrings this time.
2. Raise your torso until your weight is supported by the foam roller, then gradually move your body back and forth between your glutes and the back of your knees.
3. Spend at least 30 seconds rolling on sensitive areas.

Another option to finish this is to cross your legs once more and concentrate on one hamstring at a time.

5. IT band

The IT band, which extends from the hip to the knee on your outside thigh, is made of connective tissue.

Although runners frequently experience tightness and soreness in this area, anyone can benefit from foam rolling it.

Directions:

1. Laying on your right side, place the foam roller under your right IT band or on the side of your thigh to start. Your right forearm should support your entire weight. With your foot securely in front of your right leg, your left leg should be bent at the knee and your right leg should be straight.
2. Using your left leg and upper body as support, carefully roll the foam roller over your right IT band, between your glute and knee, stopping at any sore regions.
3. After 30 seconds of repetition, move to rolling your left IT band.

Also Read: Top 8 Warm Up Exercises for Better Performance

6. Upper back

Is your posture bothering you? Take a seat on the foam roller to assist release any tightness in your upper back.

Directions:

1. Laying on your back, place the foam roller beneath your upper back to start. Your feet should be flat on the floor, your knees bent, and your arms folded across your chest or down by your sides.
2. As you raise yourself into a shallow bridge position, brace your core.
3. Roll slowly up and down between your mid-back and lower neck, pausing at any tense spots.
4. For thirty seconds, repeat.

7. Lats

Tight lat muscles, also referred to as your “wings,” are situated on your back, just behind your armpits, and they have the power to drastically alter your posture. Use the foam roller to ensure that they are loose and comfortable.

Directions:

1. Starting with your right lat below the foam roller, lie on your back at a 45-degree angle. Bend your left leg into a comfortable posture while maintaining a straight right leg.
2. Roll slowly, paying attention to any sore spots, from your right armpit down to your mid-back region.
3. For thirty seconds, repeat.
4. Make a switch to extend your left lat.

8. Shoulders

Are you in need of some shoulder action? Stretch your deltoids to regain your range of motion.

Directions:

1. With the foam roller under your right shoulder, lie on your side. With your left arm extended in front to assist with movement, you can comfortably rest your lower body on the ground.
2. Roll gently over your deltoid muscle, up and down. If necessary, turn your trunk slightly to target your upper back as well.
3. For thirty seconds, repeat.
4. Do the same with your left shoulder after switching ides.

Bonus stretch: Neck

I enjoy using my foam roller to relieve severe headaches, especially those caused by strain in the neck. This functions as a stronger self-massage than any hand could.

Directions:

1. At the point where the foam roller joins your head, rest your neck on it.
2. Turn your head slowly to the right, holding where you sense a constriction.
3. Take a breath out and look to the left.
4. For thirty seconds, repeat.

Be careful on the first try

Davis says foam rolling can be painful, especially if you’re new to it. If a specific area hurts after rolling, it usually means that muscle or tissue is tight and needs attention.

“To reduce sensitivity, start by rolling gently around the painful spot,” she advises. “But if it gets too intense, stop and take a break.”