Foam Rolling Basics

Attending our foundations class is a great way to focus on the basics of fundamental movement patterns, refine your technique and get all of your questions answered. Our topics vary month to month and we typically hold about 5 sessions that you can attend as a member of Blue Ocean Fitness.

Benefits of foam rolling include:

Foam rolling smooths and lengthens your muscles, and breaks up adhesions and scar tissue.

Foam rolling improves blood circulation, which in turn speeds workout recovery and boosts performance.

Nearly everyone can benefit from foam rolling. It only takes 5-10 minutes and it helps to correct muscle imbalances, poor posture and alignment and helps deal with the stress of everyday life.

We learned a few techniques that help with particular muscles such as: 

1. PIRIFORMIS (AKA: BUTT!)

Sit on the roller with your knees bent, feet flat on the floor, hands behind you supporting your body.
Cross one ankle onto the opposite knee.
Tilt your bent knee down toward the floor to open your hip.
Slowly roll back and forth.
Switch.

2. RHOMBOID & LATISSIMUS DORSI (AKA: BACK MASSAGE!) 

Lie face up with the roller under your shoulder blades.
Interlace your fingers and cradle your head while you focus your eyes toward your knees.
Work your core as you raise your hips up slightly off the floor.
Using your feet for leverage, slowly roll your body up and down between the bottom of your shoulder blades to the top of your rhomboids.

This is just a sample of what we covered during January!  We hope to see you at the next foundations class so you can learn more about proper training form. This will help you to build better consistency in your work outs.

If you are not a member of Blue Ocean Fitness and you’re looking for a Chesterfield personal trainer, give us a call. We specialize in small group personal training and group class personal training!

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