Foam Rolling 101
· A Foam Rolling session should make your tissues feel better NOT worse!!
· The purpose of foam rolling is to improve tissue quality!! (removes knots, adhesions, and massages scar tissue)
· Treat it like exercise: PERFORM 2-3 SETS OF 10-15 REPS (ROLLS)
· Put enough pressure on the roller to feel the tissue being “massaged”
· The better the tissue quality, the more pressure you will need to apply (and vice versa)
–
- Begin w/roller around mid balance w/ back flat on ground, put hands on opposite shoulder, elbows pointing straight up
- Slowly roll each vertebral segment starting at T-12 (follow lowest rib to backbone)
- Roll to right or left to emphasize one side.
- Sit on side of glute area w/ ankle of opposite foot across quad.
- Balance on hand and one foot holding “hot spots” until pain diminishes
- Roll from top of glute to middle.
- Begin w/ roller at hip bone on your side. Keep
body perpendicular to ground. Balance on forearm.
- Slowly roll to find “hot spots”
- Change emphasis slightly by rolling side to side.
- Lie on one side w/ shoulder perpendicular
to ground.
- With arm bent rollout teres minor (back
shoulder)
- With arms straight roll lat from bottom to top
- Balance on hands and feet rolling the upper hamstring area
.
- Balance on hands to work hamstrings
from glute to knee.
- Cross one foot over the other to emphasize one side.
- Balance on hands, roll from knee to ankle
- Emphasize one side by crossing your legs
- Do this with toes pointed out and up.
- Balance on elbows, face down with quads on foam roller.
- Work you’re way up or down roller
- To place great emphasis on one leg, cross over the back or shift body weight to one side.
- Lie on far end of roller on one side hip complex.
- Slowly roll up and down
- Roll slightly to your side to emphasize lateral
(outside) areas.
- Balance on elbow and hand with one leg (roller side) at about 130 degrees.
- Slowly roll from knee to hip complex changing leg position slightly for emphasis
- Shift weight toward roller for more pressure.
- Get on all fours with either far end or entire
roller on one shin.
- Shift body to apply pressure to anterior tibialis (muscle on front of shin) roll from knee to ankle
- Roll outside of calf to get emphasis on peroneals..
SST has been very fortunate to have trained thousands of hockey athletes throughout their 8 locations in Canada. We, at SST, wish everyone a great summer and remind you to concentrate on your off –ice training. Please check out our website www.sst.training for more info about SST’s High Performance Summer Camp!
Learn how to become faster by dragging a sled, tire flipping, fire hose dragging, car dragging and much more!
Our locations include:
Burlington http://sst.training/burlington.php
Hamilton ; http://sst.training/hamilton.php
Laval ; http://sst.training/laval.php
Milton ; http://sst.training/milton.php
Mississauga; http://sst.training/mississauga.php
Oakville ; http://oakville.sst.training/
Richmond Hill; http://sst.training/richmondhill.php
Waterloo; http://sst.training/waterloo.php