Flexibility > Equipment | Printable Version |
Foam Rollers
Stretching and being flexible is sometimes the forgotten sibling of the exercise family. Being flexible can make you less prone to injury and just feels good. Of course the calf stretches, hamstring stretches and various other muscle stretches you do after a great workout are useful, but using tools such as foam rollers and rolling sticks can help massage muscles and tendons that you can’t reach with traditional stretches.
A foam roller is 12-36” long cylinder of hard foam (it looks a little like that pool toy called the noodle) that is used to massage and stretch large muscle groups like the legs and back. What you are really doing when you roll is a version of massage called myofascial release. Myofascial release is massage that releases tension in the muscle (myo) and connective tissue (fascia) and can release muscle tension that has built up over time.
Foam rollers are found in almost every gym across the country, and can be purchased cheaply at any sporting goods store for home use. To begin using the roam roller place the roller on the floor and lay on top it; either with your thighs across the foam, or lying on your back with your upper back on the roller; whatever feels more natural to you at first. Slowly roll your thighs or back over the roller and stop at areas that are particularly tender and rework these areas until the pain dissipates. When you are comfortable, try changing positions to massage another muscle group. While rolling may feel slightly painful especially in those tight areas, you should not be in any pain after you roll and should definitely not roll so hard as to bruise yourself. Take a look at these simple exercises to get a few ideas.
Another tool that can enhance stretching and massage is the rolling stick. This stick works a lot like the foam roller but is smaller and handheld (think if a rolling pin). Instead of you rolling on the tool, you control the rolling stick with your hands and roll over areas that you cannot access with the foam roller. Many people decide they like both instruments for getting the best massage and stretching, and just like the foam roller the rolling stick can be bought at any sporting goods store or online.
- A Diet for the Enviromnet
- Tools for Tracking More than Just Weight
- Snacks for the Sweet Tooth
- Don’t Fight Sleep Time
move
Activities of Daily Living
Walking | VIDEO
Walk For Fun!
Seven Ways to Walk More
Walking for a Cause
Brain Boost
Weekends | VIDEO
The Weekend Outdoors
Don’t Undo Your Hard Work
At Home | VIDEO
Six Tips for Getting Stronger Without Leaving the House
Cardio At Home
Fitness Videos
At Work | VIDEO
Are You an Active Couch Potato?
Four Tips for Moving More at Work
It's NEAT | VIDEO
It’s NEAT, Not Exercise
NEAT-EN Up Your Day
On the Road | VIDEO
What to Pack to Stay Active
Making Exercise a Priority
Finding a Place to be Active
Hot Topics
Exergaming
Exergaming for Fun
Exergaming for Health
Dance Dance Revolution™
Nintendo Wii-Fit™
Core Stability | VIDEO
What IS Your Core?
Three Simple Exercises for Core Strength
Tools for Building Core Stability
Techniques for Building Core Stability
Gadgets and Gear | VIDEO
Nike and Apple, a Match Made in Heaven
Tools for Tracking More than Just Weight
Fuel and Hydration | VIDEO
Fueling Your Workout
Tips for Staying Hydrated
Dehydration
Sports Drinks and Electrolytes
Functional Training
What IS Functional Training?
Resistance for Cardio
Weight Training for Cardiovascular Health
Short Circuit
Aerobic Health
Water Fun | VIDEO
A Wet Workout
Five Reasons to Move Your Workout to the Pool
Cycling | VIDEO
Spinning- Your Bike Doesn't Move, But You're Headed for Healthier You
Bike Tours
Play | VIDEO
Not Child’s Play
What’s All the Hula Hoopla About?
Get Going | VIDEO
Heart-Healthy Benefits of Exercise
Why Aerobic Exercise?
Exercise Intensity- Are You Pushing Yourself Too Hard?
What is Your Target Heart Rate?
Health Club 101 | VIDEO
Gym Etiquette
Choosing a Gym
Flexibility
Stretching | VIDEO
Simple Stretches
Dynamic Stretching
Static Stretching
Stretching at Work
Yoga | VIDEO
Types of Yoga
Yoga for Beginners
Yoga for Health
Savasana
Equipment | VIDEO
Foam Rollers
Stretching Strap
Pilates | VIDEO
Pilates for Your Core
Get Going
Stretching- Timing it Right
Strength
Benefits | VIDEO
Move! Toward Better Bone Health
Weight Bearing is Bone Building
Four Benefits of Strength Training
Rest and Recovery | VIDEO
How We Build Muscle
Timing is Everything
Get Going | VIDEO
How to Increase Resting Metabolic Rate
Muscle Loss Leads to Fat Gain
Get Going- Weight Training Really Can be Simple!
Health Club 101 | VIDEO
The Basics- Weight Lifting Machines
Blogs
That Certain Glow
Blog 1
Blog 2
That Certain Glow