Foam Rolling Self Myofascial Release (with ball)
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- Опубліковано 16 вер 2024
- This 20 minute(ish) foam rolling routine will guide you on where and how to use your foam roller. We work from the bottom up with a foam roller before switching to a ball to get the harder to reach spaces (tennis ball, lacrosse ball, or something of similar dimensions will work). During this session, we apply pressure to each section for roughly 30 seconds, but I highly encourage you to hold it for even longer during or after this routine, especially if you find a super tender spot on your body - it may need some extra TLC. You can do this routine as a cool down, on a recovery day, or before a dynamic warm-up. It's a personal preference. (I prefer the first two). I hope you enjoy this routine and I hope this leaves you feeling a little bit better : )
The benefits of foam rolling and self myofascial release include:
"Correction of muscle imbalances
Muscle relaxation
Improved joint range of motion
Improved neuromuscular efficiency
Reduced soreness and improved tissue recovery
Suppression/reduction of trigger point sensitivity and pain
Decreased neuromuscular hypertonicity
Provide optimal length-tension relationships
Decrease the overall effects of stress on the human movement system "
- National Academy of Sports Medicine (nasm.com)
Foam Roller (Large): amzn.to/2TdJkrs
Foam Roller (Small): amzn.to/3fYSWji
Lacrosse Ball: amzn.to/2ZbiILl
Textured Ball: amzn.to/2Z8iuVn
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That was PERFECT! My spouse always uses a foam roller to roll out her back...I had no clue you could use it for so much more. Thank you, I feel so happy and refreshed after this video!
Foam rolling makes me happy. A tennis ball works well too especially for the smaller areas! Glad you enjoyed ❤️
this is my new Sunday routine
❤️❤️❤️ mine too!
Super helpful self care session Larie - thanks!
It’s like you’re in my head. I’ve been doing some foam rolling lately and now one of my favorite trainers posted a video!! So excited to do this! Thank you so much!
Yay!! We could all use some TLC for those muscles ❤️
Oh my goodness! That was SO good. I always think about rolling but end up doing something else. I need to get back in the habit.
So so good ❤️❤️❤️❤️
Feels so wonderful! My body really needed this! 🐞
❤️❤️❤️
You read my mind today! 💗 I needed this so bad! My quad/IT/TFL are sooo sore and rolling it was nauseating! 😅 Thanks for this girl! 😘
Same girl, same!! ❤️
This is my go to every time I’m feeling rlly tight or sore.
Excellent classes thanks so much.
So glad you enjoyed ❤️❤️❤️
Hi. This was great. I know you made this 3 yrs ago. Do you have more videis like this? I looked quickly & didn't see. I am so tight & sore when I use a roller that I never use it. I get massges & acupuncture but when I roll it kills all over even when I hold areas for 20 seconds to 3 mins. Should I do this daily or every other day? Will the fascia end up releasing? Im assuming I would need to do this gorever or Ill go back to being sore & tight again. Thank you so much
Hey Michelle! So sorry you are experiencing this discomfort.
So - you can definitely do this every day and/or focus specifically on the muscle groups that is causing you discomfort either through this technique or static stretches. You may benefit from following up the release work with some strength work in the antagonist muscle group (if applicable) - so say it’s your lower back muscles, lengthen and release and then follow it up with 2-3 sets of 10-15 of some deep core work like deadbugs, bird dogs, or single leg bent (slow) reverse crunch. If it’s hip flexors, release and lengthen and then possibly do some bridges, clamshells, bird dogs. Typically if one muscle group is in a shortened position causing you discomfort, there’s another muscle group that’s in a more lengthened state. Sometimes the muscle that is in a more lengthened state may not be as strong as we need it to be for better balance in the body. So lengthen, then strengthen is what I like to recommend for more long term balance and relief. This may or may not apply to your situation, but I hope it helps ❤️
…and sorry I didn’t answer your first question - I do not have another video like this specifically but I have a ton of static stretching videos found here ua-cam.com/play/PLkdaCg6IG0aULHNQJUEsi_Xa8jXSIYUf_.html
@@FitbyLarie thank you so much. i wish i could have a session with you :)
Is this one ok for third trimester pregos?
In short, no. (Some are, some won’t be)
I will make one very soon for third trimester ❤️