5 Video and Photo Uses for Foam Board



5 new ways to use a foam roller

Chest
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Tyler Joe

Lie with the foam roller under the spine and the feet flat on the floor. Hold 90-degree bent elbows over shoulders with fingertips reaching back. Open the arms out to the side. Reach them out straight with the fingertips still reaching back. Bend the elbows and return to the start.

Tips:

Do not flatten your back against the foam roller, keep it arched.
If you have a half-sized foam roller, make sure your head is supported by it.
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Laterals
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Tyler Joe

Lie on your side with foam roller just under the armpit, perpendicular to the body. Have the arm on the side you are rolling extended overhead and rotated outward. Bend your top knee so that your foot is in front of the bottom leg for support. Roll up towards the armpit and back in one- to two-inch increments.

Tip:

Fight the urge to roll up and down in a wide range and focus on small movements, finding knots and spending time where it hurts.
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Glutes
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Tyler Joe

Sit on the foam roller with it perpendicular to your spine. Have one foot flat on floor with your knee bent, and the other ankle crossed over that knee. Keep one hand on the floor behind the roller. Angle your body so it sits on the fleshy part of the glutes and make small one- to two-inch movements back and forth to release.

Tip:

To really hit the piriformis muscle (which sits deep across the centre of the glutes and, when tight, can lead to pain in the lower back and leg), ensure your body is rotated on top of the butt cheek instead of staying neutral.
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Hip flexors and quads
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Tyler Joe

Lie face down with the foam roller perpendicular under one thigh, and the other knee bent out to the side. Prop your upper body up on your forearms. Gently roll back and forth in one- to two-inch increments from the top of the hip down the thigh, towards the knee (but never on the bone).

Tips:

When you find a knot, roll over it back and forth in small movements.
Do not stay on one spot too long to avoid bruising. One muscle group should take up to two minutes.
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Calves
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Tyler Joe

Cross your ankles and place your calves on the foam roller. Prop your body up on both hands behind you. Roll in one-inch increments up the calves.







Video: Equip Yourself: 5 Foam Roller Exercises

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Date: 09.12.2018, 13:17 / Views: 54291