how to foam roll - amazon s3to+foam+roll.pdf · how to foam roll author: the live fit girls...
TRANSCRIPT
Work through those tight muscles and release stress with thesebasic foam rolling exercises. Focus on each muscle group for 12
minutes, or until your muscles relax.@livefitgirl#livefitgirls
Lay with the foam roller in the middle of your back across yourshoulder blades. Place your hands behind your head, as if you
were going to do a crunch, to support your neck. Shift slightly toyour RIGHT side and lift your hips off the ground to put as much
weight as possible on your upper right back. Roll from yourshoulder blades down to the bottom of your rib cage and backup. Do NOT roll directly on your spine. Repeat on the other side.
Foam ROlling Essentials
Calves
Quads
IT Band
Upper Back
ChestLay on the mat on your stomach with the bottom edge of thefoam roller angled away from you, and your arm extended out tothe side. Place the foam roller in line with the crease of the frontof your shoulder. Lift your stomach and hips off the floor to pressyour weight into the foam roller. Roll forward and backwards afew inches over your chest and your front shoulder muscles.Repeat on the other side.
Lay on your side propped up on your elbow, as if in a sideplank, and place your leg onto the foam roller between the
hip and the knee. Cross your top leg over and place thefoot on the floor. Place as much weight as possible into thebottom leg and roll from the hip to just above the knee and
back up. Repeat on the other leg.
Lay facedown, as if you were in a plank position on yourelbows, with the foam roller just under your hips on yourquads. Shift as much weight as possible onto the foamroller and slowly roll down your legs to just above the kneeand roll back up. You can also try to externally rotate yourlegs to hit the inside quad muscles, and internally rotateyour legs to hit the outside quad muscles.
Sit on the floor and place the foam roller under your RIGHT lowerleg, between the base of your calves and your Achilles tendon. Crossyour LEFT leg on top of your right, and press into your hands to liftyour hips off the ground to apply pressure onto the roller. Slowly
walk your hands towards the foam roller to roll it up your leg. Stopjust below the knee and roll back down. Repeat on the other leg.