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Foam Roller Beginner's Guide

A foam roller is a dense cylinder used to relieve muscle tension and pain by applying pressure to targeted areas. Users should foam roll after warming up, focus on sore muscle areas for 30 seconds to 2 minutes, avoiding bones or joints, and stopping when discomfort changes but not if pain occurs. To use it, locate a tight muscle area and lower onto the roller, applying pressure until discomfort is felt, then rolling back and forth while moving along the muscle, focusing on sore spots and remembering to breathe.

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214 views1 page

Foam Roller Beginner's Guide

A foam roller is a dense cylinder used to relieve muscle tension and pain by applying pressure to targeted areas. Users should foam roll after warming up, focus on sore muscle areas for 30 seconds to 2 minutes, avoiding bones or joints, and stopping when discomfort changes but not if pain occurs. To use it, locate a tight muscle area and lower onto the roller, applying pressure until discomfort is felt, then rolling back and forth while moving along the muscle, focusing on sore spots and remembering to breathe.

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Marta Mendías

FOAM ROLLER:BEGINNER´S GUIDE May, 2023

WHAT IS A FOAM ROLLER?

- A foam roller is a dense cylinder that is used as a self-released tool to help get ride of tight muscles. The purpose is to relieve tension and pain as well as increase
ROM.

TIPS:

- Foam roller is best performed after a warm up/workout.


- For better results, foam roll a muscle group/area for 30”-2’.
- Roll over muscle only, never bone/joints/lower back.
- It is best to stay on a muscle until you notice a change in discomfort.
- Discomfort/soreness while foam Rolling is normal. PAIN IS NOT.
- Foam rolling is not effective on large muscles groups.

HOW TO USE IT:

- Locate the area of your muscle that is tight/sore=This is where you will be doing the foam rolling.
- Control your body and slowly lower the area you plan on targetting so it is centered directly above your foam roller. Exception=Lower back.
- Lower your body onto the foam roller until you reach a point of discomfort (not pain) and hold it there for 20”-60”.
- Now the pressure alone can provide you with benefits, but you can also roll slowly back and forth.
- Move slowly along the muscle with the foam roller, stopping and holding in the áreas that need more focus.
- Remember to breathe.

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