5 Beginning Foaming Movements – Articles

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Everyone can benefit from foaming.

Despite the popularity of our professionals in the field of fitness, this tool can be one of the most underutilized items on our fitness floor.

Per Mitchell Keyes, a master trainer with credentials in muscle activation therapy, “The foam reel supports a method called self-myofascial release (SMR) that helps put pressure on the tissue around your muscles. This fabric can become dense (often called a trigger point or a bundle of fabric) – be it exercise, sitting all day or even wearing heels (even for men with a kerchief) or compensation patterns caused by muscle imbalance, etc. So foaming helps to weaken him, breaking this "bundle". Another thing I would like to do is that when you destroy this fabric, you have a new range of motion. A new range of motion is only good if it is accompanied by stability, so be careful. ”

Result? Increased circulation (supply more oxygen and water to the muscles) and range of motion. And in general, less soreness and better results of your workouts, too.

The best coaches use foaming with their clients during their session — or at least recommend that they do it before or after training with them over the weekend to help support recovery.

But rolling the foam is not just before or after training. Case offers to get a movie at home so you can use it on your weekend, including immediately after you wake up in the morning or, for those who are on their feet all day, right after they return home. “If you wear heels for work every day or often, it will be useful for you to wind your leg and sole (calf) using the hypersphere (great for getting to those who are harder to reach muscles) to help improve the tightness of your arching your leg all day, ”says Case.

And you do not need to work with a trainer to use this fitness tool and reap the benefits. “People need to feel that they can use them on their own. But I always warn that most often we see that people are abusing the roller, moving too quickly. Make sure that you slow down the throw and move in several directions, including up and down, side by side, etc. – and try to make it a daily ritual if you can, ”says Case.

To begin, follow these five steps (below) that target one large muscle group at a time. Roll slowly until you feel the “launch point” (this will be a bit painful) and continue to roll back and forth slowly for a few minutes.

You can find this type of foam roller in the club in the stretch zone on the fitness floor. There are other variations of them that really vibrate to stimulate even greater blood flow.

5 Moving Foams

1. Upper back

2. Square

3. Hamster

4. Calf

5. Glute

Written by Flourish Staff

This article is not intended to treat or prevent diseases, nor is it a substitute for medical treatment and an alternative to medical advice. The use of recommendations in this and other articles depends on the choice and risk to the reader.