RumbleRoller Foam Roller for Myofascial Release

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Foam Roller Exercises

Understanding Myofascial Release

Myofascial Release is a method of using massage to correct restrictions of movement. "Myo" is the Greek prefix for "muscle", and "fascia" is the thin sheath of silvery tissue that envelops the outer surface of your muscles. Injuries, repetitive motion, or even prolonged inactivity can lead to the formation of adhesions (also called "knots" or "trigger points") that bind together localized areas of muscle and fascia. Adhesions can partially block blood and nutrient supply to these tissues, as well as physically alter their contractile abilities.

Professional deep-tissue massage is one of the best ways to counter adhesions, but few people can afford the time and money required for daily massage therapy. However, for approximately the same cost as a single massage, you can purchase a good foam roller (e.g. the RumbleRoller), and begin a very effective self-treatment program.

What To Expect

Foam roller exercise is a form of massage. Like any other massage, it feels great, but there can also be moments of discomfort. If the pressure of the roller against your muscles is uncomfortable, it's simply an indication that you have a lot to gain from that exercise.

Start slowly. As your body learns to tolerate it, you can gradually increase the time you roll and the pressure you apply during each exercise. Within a few weeks, the quality of your muscle tissue will improve, and those originally uncomfortable exercises will become quite enjoyable.

Any time is a good time for rolling. Some athletes will run through the entire series of exercises as a way to loosen and warm up their body before practicing or competing. Most people, however, single out one or two exercises that give relief to a troubled body part. For example, a few minutes spent on foam roller back exercises helps reverse the effects of slumping in an office chair all day. Try keeping a foam roller in your family room, and use it whenever you switch on the TV.

Before You Begin

Below are basic instructions for some of the most common foam roller exercises. If possible, though, we recommend that you consult an experienced physical therapist or athletic trainer. These professionals can give you additional instruction more specific to your individual needs.

Although we refer to the movements below as "exercises", the goal is to relax your muscles, not to flex them. All of these movements are done slowly and deliberately. Roll across the foam roller so that it contacts every part of the muscle, but spend extra time on the thicker center ("belly") portion of the muscle. Pause on any part of the movement where the muscle feels unusually dense or tender. As you let the RumbleRoller's bumps sink deeper, the muscle should begin to loosen and the pain should begin to dissipate.

Try to to avoid rolling over any joints or bony prominences, and immediately discontinue any exercise that causes your pain to worsen.

Quadriceps

If you're wearing pants, first remove all objects (like keys and coins) from your front pockets. Then position yourself face-down with both thighs resting on top of the foam roller. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine.

Roll slowly back and forth on the roller, from just above your knees to just below your hips, and pause at any spot that feels especially tender. Your quadriceps muscles should stay relaxed throughout the movement, and your toes should drag the floor. Because the quadriceps is such a large muscle group, you may want to spend extra time on this exercise. Repeat your back and forth movements until all tenderness dissipates

To dig down deeper into the muscle and increase the intensity of this exercise, tilt your body to the left or right while rolling.

Adductor

Position yourself face-down, with legs partially spread. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine. Rest one knee on the floor and the groin area of the other leg against the top of the foam roller.

Roll the roller back and forth along the length of your adductors by slowly moving your hips to the left and right.

As you gain comfort with this exercise, you can dig deeper by shifting more of your weight onto the roller. However, be careful not to apply excessive pressure to the adductor complex origins at the pelvis.

Iliotibial Tract (IT Band)

Position yourself on your side, with your lower leg extended and on top of the foam roller, and your upper leg bent with your foot firmly on the floor. Support your upper body on one elbow and forearm. Keep your abdominal and back muscles lightly flexed to stabilize your spine.

Roll the outside of your thigh, from just below the hip joint to just above the knee. If the movement is too painful, reduce your force against the roller by shifting more of your weight to your foot that's on the floor.

Glute / Piriformis

Sit on the center of the foam roller, with one foot crossed to the opposite knee. Place one or both hands on the floor behind you to support your upper body.

Slowly rock and roll the glute of your bent leg. Then switch leg positions to roll the opposite glute.

Hamstring

Sit with back of your thighs on top of the foam roller and both hands on the floor behind you. Keep your leg muscles relaxed, and let your heels lightly drag the floor.

Roll your hamstrings from just above your knees to just below your pelvis. To increase intensity, shift your weight to one leg by crossing your legs at the ankle.

Calf

Take a position identical to that of the hamstring exercise, except with your calves instead of your hamstrings on top of the foam roller.

Roll from just above your ankles to just below your knees. Cross your legs at the ankle to increase the exercise's intensity.

For even greater stimulation, place one calf on top of the roller, and rock your leg left and right to allow the RumbleRoller's bumps to dig deeper into the calf.

Lower Back

Caution: This exercise is not recommended for an individual with an injured or unstable lumbar spine.

Position yourself face-up, with your lower back on the foam roller, both knees bent, and feet flat on the floor. Keep your abdominal muscles flexed to support your upper body and stabilize your spine. Look straight ahead and keep your head and neck in a neutral position. If necessary, place one or both elbows on the floor behind you for additional support.

Roll from just above your hips to just below your lower ribs. If you feel the roller against your spine, tilt your body slightly to the right or left to refocus the pressure on the muscles.

Upper Back

Take a position identical to that of the lower back exercise, except with your upper back on top of the foam roller. Keep your abdominal muscles flexed and your head and neck in a neutral position.

Roll slowly from the lower edge of your trapezius muscles (lower-thoracic area) to the top of the rhomboids (upper thoracic area). Do NOT roll onto your neck.

To increase the intensity of this exercise, cross your arms in front of you and/or rock to the right and left as you roll.

Latissimus

Lie on your side on the floor, with your arm outstretched and over the top of the foam roller. Position the roller in the axiliary area (armpit) pressed against the latissimus muscle.

Rock and roll slowly in all directions. The range of the rolling motion for this exercise is limited, but rocking from side to side will allow deep penetration of the muscle.

Neck

Caution: Never place large forces on your neck, and avoid this exercise completely if you have an injured or unstable cervical spine.

Lie face-up on the floor, with the back of your neck resting on top of the foam roller. Slowly rock your head from side to side, allowing the roller to press into the muscles on the sides of your neck. Never apply more force than the weight of your head, and try to avoid direct contact with your spine.