Prone to post-workout soreness? Bring on the self massage.
Not sure where to start with foam rollers? Foam rolling is actually a form of self-massage to help relieve referred pain.
Certified personal trainer Holly Rilinger discusses what foam rolling is and why you should incorporate it into your routine. Foam rolling massages your fascia, which is the connective tissue that runs from your head all the way down to your toes. Fascia connects your muscles, tendons and ligaments in your body. Occasionally, you will get adhesion’s in your fascia from exercise or other activities, which foam rolling will help massage to relieve pain and warm up the muscles. Holly demonstrates 3 foam roller exercises to get you started and keep your body in great shape.
Coach, trainer, and 10-year veteran of the fitness world, Holly Rilinger is known as one of the most inspiring motivational trainers in the game.
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Holly Rilinger here.
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Let's talk about, foam rolling.
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What is it, and why should you do it?
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Foam rolling is a form of self-massage.
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Fascia is the connective tissue that runs
from our head,
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all the way down to our toes.
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It connects our muscles, our tendons, our
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From time, to time we get adhesions in the
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we experience something called refered
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When we foam roll, we can move through
those adhesions, and
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you can move properly and you can move
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I'm gonna show you a few, foam rolling
exercises to keep you healthy.
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So let's go straight into our t-bends.
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All right, t-bends run all the way from
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All the way down, to our knee.
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So, this is how we will set ourselves up.
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You want to put that [UNKNOWN] roller
right above your knee and
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you want to foam roll all the way up to
your hip here.
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Now you can take this front foot, and sort
of monitor that pressure.
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If you find a place that is a little bit
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spend a little bit more time on it.
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All right, let's move to the glutes.
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When you are foam rolling your glutes,
that big muscle back here, your booty.
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I want you to sit, on one side here.
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Right, you can kind of find that sweet
spot in there.
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I want you to take, that leg on the same
side and cross it over your knee here.
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You'll find that spot, and I just want you
to spend a little bit of time right there.
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It's a very short range of motion.
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Spending time on your glutes, allows you
to squat properly, gets you warmed up for
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lower body exercises.
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Now let's move to our upper back here.
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Most of us have a lot of back pain.
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We sit, in desks a lot right?
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We're on our phones.
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We're on our computers.
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So we wanna foam roll all those muscles,
of the upper back.
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You want to support your neck here, you
want to get your hips up
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off the ground and you want to foam roll
that upper area.
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Those lower traps, are going to get hit
right there, tilt from side to side to
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get a little bit more on the left, and
then a little bit more on the right.
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So there are a ton, of foam rolling
exercises out there.
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These three will get you started though.