We’ve recently been reminded of the importance in foam rolling DAILY if you’re participating in vigorous exercise at least 4x a week. A lot of us own a foam roller, but for one reason or another, rarely use it. Whether we convince ourselves we’re too busy, or the three minute stretch post-class was enough, we ALL could use a little more foam rollin’ action in our lives. At Tandem, we’ve got regulars dancing (& sweating) it out with us 7 days a week. So, we thought, let’s spread the word on the benefits of foam rolling – you’ll be surprised at what we found!
According to an article in Shape Magazine, using a foam roller to slooooowly roll out your muscles will aid in speeding up the healing and recovery process by breaking up adhesions and scar tissue. Essentially, when you foam roll, you are giving yourself a FREE deep tissue massage! This article on MindBodyGreen sites cellulite reduction, better sleep, and improved metabolism as some other major benefits from foam rolling. We’ve also found (through experience) that foam rolling can provide a great little ab workout – just focus on pulling that belly button in, keeping your core tight and engaged through each exercise! With so much to love, where do you start? Below find some of our favorite foam rolling exercises, all you need is your #tandembod & a foam roller (any type will work!).
Remember in each exercise, SLOWWWWW is key – make sure you are slow and controlled through each movement.
- Hamstrings – Place foam roller beneath right thigh. Holding yourself up using your arms, and your left leg, roll the back of your thigh over the foam roller. 30 seconds on each leg, minimum.
- Quads – Holding yourself in a straight arm plank, place foam roller beneath right thigh. Lower yourself so your right thigh connects with the foam roller, roll your body back and forth – 30 seconds each side minimum.
- IT Band – From the quad position, transition yourself so the foam roller is hitting your outer thigh. Focus on the area between your butt and a couple of inches above your knee. 3o seconds minimum on each side.
- Lower Back – Place the foam roller right above your bootay, keeping your knees bent, and a slight bend in your elbows. Move the foam roller up and down on your lower back. 1 minute minimum here. This is great after a class with any STEEP climbs!
- Upper Back/Shoulders/Neck – Place the foam roller so it is parallel with your spine and find a comfortable position with your neck and head resting on the foam roller (do not let your head hang off). Bring your hands in front of your face, elbows bent in almost a prayer position, and then open your arms up. Continue this sequence with your arms for 1 minute. You should feel this in your shoulder blades, through your spine and in your neck. This is great after a class with a long arms sequence, or if you ever feel you’re holding stress/tension in your neck or shoulders.
If you’re interested in more foam rolling exercises, have any questions on any of the above info, or want more detailed instructions, just ask a member of our team, or email firstname.lastname@example.org, and we will help you out!
The Tandem Team