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Some Tips For Easy Foam Roller Stretches to Help Muscle Pain

Do you also experience muscle soreness or pain after your workout?  Or your muscles feel the aches more often with increase in age?

There may be any other reason for the muscular chills but we understand that it is an unpleasant experience which makes you uncomfortable. 

In this article, we are going to discuss some easy foam roller stretches that will help your muscles fight this pain.

Foam Rolling

Form roller can be understood as a small cylinder of dense form that is use in different set of activities like physical therapy or Pilates.

According to physical therapist Erin Krey, clinical specialist with Harvard-affiliated Spaulding Rehabilitation Hospital, “A foam rolling routine is a simple way to keep your muscles loose and healthy, so you can stay more mobile and active.” 

Foam rollers aid in comforting common sore spots like your calves, hamstrings, lower back, and IT (iliotibial) bands. Just like a rolling pin, a roller glides over muscles and helps in to kneading out knots. It is quite firm and applies necessary pressure which reliefs tension in deep spots.

Form rollers are effective aid in warming up your muscles before exercise and if you use these after workout, then these can help prevent calms.

Easy Foam Roller Stretches to Help Muscle Pain:

  • Chest stretch – This pose stretches the pectoral muscles and can help improve rounded posture due by tight chest muscles as a result of lifting weights or working at a computer.
  1. Lie down lengthwise on the foam roller; ensure that your tailbone and head are supported. Bend your knees to keep a neutral curve on your back.
  2. Spread your arms out to make a “T” shape, stretching your chest.  If you feel tingle in arms, move them down toward your sides until the tingling stops. Stay in the T position for 5-10 minutes.
  • Thoracic mobilization
  1. Lie down on your back with the foam roller placed horizontally behind your shoulders.
  2. Put your hands behind your head, or just one, for some stability. Use your feet to slowly roll over the foam roller, so that the foam pushes against your spine. When you reach the bottom of your ribcage, stop rolling.  Roll the opposite direction, up to your shoulders, and repeat 10 times. When finished, stand up quite slowly.
  • IT band stretch – The iliotibial, or IT, band is a fibrous tissue that runs from the hip to the knee. Soreness and tightness in the IT band can be caused after workouts in lower body. Running and weightlifting can lead to this pain.
  1. Lie on one side with the foam roller horizontal and just under your hip, and support yourself by placing your other limbs vertical to the ground.
  2. Slowly roll over the foam roller and stop above the knee. Don not roll over your hip or knee joints. Roll back and forth for one minute. As this exercise massages deep tissues, it may be slightly painful.
  • Calf stretch

1. Sit upright with the foam roller placed horizontally under your calves.
2. Using your hands to push your hips off the ground, slowly roll your calves up and down over the roller for one minute.
3.  Use your hands to control the amount of pressure and shift your legs to stretch multiple angles.

  • Dead bug exercise – Nothing to do with its name, this exercise is all about providing strength to your the lower abdominal muscles. 
  1. Lie down along the foam roller the same way you did during the chest stretch ensuring your head and tail bone is supported. Bend your knees and raise both arms vertical to the floor.
  2. Keeping your arms straight but not locked, raise one arm above your head as you raise the opposite knee toward your chest. Keep your abs tight and stable. Return your arm and knee to starting position and repeat using opposite limbs for 3 sets of 10 repetitions.

Be careful of the fact that bed bug exercise may cause soreness or pain in the beginning. However, do not continue it if soreness or pain becomes intense.

Foam rollers come in various colours and size each colour with a different firmness. So be sure to check with your therapist regarding the size and firmness required for your muscle type.