Foam rolling is a popular method of self myofascial relief, or self massaging. It’s perfect for improving flexibility, reducing muscle soreness and releasing muscle knots (aka trigger points).
Below I’ve got 3 foam rolling tips that will help improve your technique as well as help you prevent injuries.
3 Foam Rolling Tips for Maximum Benefits
Foam Rolling Tip #1 – Body Posture & Alignment
Whichever muscle you’re foam rolling, pay attention to your whole body posture.
- Try to keep a neutral spinal position. This means aligning your head, shoulders, and hips in as straight a line as you can. Keeping your spine neutral while foam rolling will reduce episodes of back pain, neck strain and spinal misalignments.
- Use your arms to support your head whenever possible. This will help you stay aligned without straining your neck muscles. You don’t want to injure one area of your body while you’re working to improve another.
- When lying down, pull in your stomach a little and engage your core. This will create a better spinal position overall.
Foam Rolling Tip #2 – Hold Pressure On Tight Spots
Many people who do foam rolling usually continuously move back and forth on the roller the whole time. While it’s fine to do, there is a better way.
One of the best things you can do when foam rolling is to find a tight area and then stay on that spot until it releases. Roll around until you find a spot that’s really tight and feels uncomfortable, then pause and hold on that spot for 30 to 60 seconds. Once you feel that tight area release, you can continue on and look for the next tight spot.
Foam Rolling Tip #3 – Relax & Breathe Into The Muscle
You want to breathe and relax when you’re foam rolling. Often time, people tense up when they get to a tight area instead of relaxing. They also tend to contract their muscles and hold their breath. This is the exact opposite of what you want to do.
The more you can relax, the better foam rolling will work for you. While foam rolling, be sure to take deep breaths, and relax your muscles (as you would when getting a massage).
All of these steps will help cue your nervous system to relax the tight area that you’re working on.
Let’s quickly recap our tips:
- Align your body posture, support your head, and pull in your stomach
- Hold pressure for 30-60 seconds on a tight spot
- Remember to breathe and relax
Check out the video below to see all of these tips in action
Related:
3 Chest Stretches For Better Posture
Rhomboid Muscle Pain Relief Exercises
3 Ways To Stretch Hamstrings (Without Ruining Your Back)
Fix Pain Between Shoulder Blades In Upper Back – With Exercises & Self Massage
Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer
As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home.