FitSugar

Roll Out! Foam Roller Massage

FitSugar — Sat, 20 Aug 2011 03:07:16 PDT

In these crazy economic times, it can be difficult to rationalize spending your hard earned cash on a massage, no matter how over worked your muscles are. If you push yourself in your workouts, you can still treat your body right with a DIY massage using a foam roller.

Costing anywhere between $10 to $25, a foam roller is cheaper than a visit to a spa, and you don't have to make an appointment. If you're already familiar with rolling out your IT band, here are five more massaging moves to try with a foam roller.

Gym Rat or Not, Don't Forget to Do This at the Gym

Leta Shy — Mon, 25 Jul 2011 03:06:19 PDT

Wouldn't it be nice to end every active week with an intense deep-tissue massage to help ease your muscles? But since we can't always spring for a trip to the spa, here's what we can do - use the foam roll at the gym.

You may have seen people in the gym foam rolling and think it's just for serious athletes or gym rats, but that's not the case. But there are many reasons why massaging out the tight knots in muscles is an important part of your workout routine, even if you already stretch regularly. Why? Because no matter how much you stretch, the build up of fascia that creates muscle knots that won't go away, which can lead to many different problems.

I've been consistently seeing my trainer for a few weeks, and the aftermath is clear: not only am I working new sets of muscles (meaning new ways of being sore) but I'm also realizing how much more I need to be foam rolling. My trainer, Tim Rich at Crunch Gym, says that everyone, avid athlete or not, should be using those long spongy cylinders daily. Read on for why and how you should be foam rolling every day.

Helps prevent common injuries. One of the most important reasons for a regular foam-rolling routine is to prevent those often too common exercise-related injuries. Many runners, for example, become painfully well acquainted with their IT band if they don't take care to massage the band of tissue. IT band syndrome and other similar flare-ups can be caused by too-tight muscles. Foam rolling every day ensures you are massaging away fascia buildup in your muscles, in order to help prevent those areas from becoming injury trigger points.
Helps you de-stress. Had a hard day? Foam roll your worries away. Digging for those knots "releases tension that is built up in the connective tissue to keep you less stressed," says Tim. He recommends a simple all-over body routine in order to combat the "desk posture blues" that happen from sitting too long in the office.
Keeps you flexible. Building up your flexibility is key for any fitness routine, Tim says, which means you constantly should be stretching and doing exercises that'll help you gain flexibility. Stretches that lengthen your hip flexors, for example, can help combat tightness from sitting as well as lower back pain.

The more regularly you use a foam roll on your tight muscles, the less painful it'll be. Ready to roll? Here are five important stretches you should be doing with a foam roll, and a video on how to foam roll your quads and IT band for elongated, flexible, and injury-free thighs and happy knees.

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Workout Essentials That Aren't Just For Yogis

Heather Dale — Thu, 12 May 2011 10:26:02 PDT

The first time you walked into a yoga studio you probably saw a wall of blocks like the ones above, and a few of these foam cylindrical tubes lying around too. I'll admit it, at first I didn't quite know what purpose either of these items served. But after taking a few classes that incorporated both blocks and rollers, I was instantly hooked! What's great about both yoga blocks ($15) and foam rollers ($20) is the fact that they are not only for Pilates and yoga classes (although they are superb with both), but they can help you in your everyday workout routines as well. Keep reading to find out why.

Get Massaging and Rolling With a Foam Roller

FitSugar — Wed, 29 Sep 2010 03:47:00 PDT

There's nothing quite like a sports massage to help one feel rejuvenated and refreshed. Unfortunately, we don't all have the time and money required to pamper ourselves on a routine basis. Enter the foam roller. The cylindrical apparatus can provide your body relief in your own home or at the local gym. It helps the body relax and stretches it in ways that are often left to therapeutic masseuses. Come check out a few simple rolling techniques that will have your body smiling inside and out.

Psoas Stretch: If you have tight hip flexors or lower back pain, try the psoas stretch. Lie perpendicularly on the foam roller with your sacrum just on top. Pull one knee up to the chest with the opposite heel on the ground. Hold for 30 seconds and switch legs.
Quad Release: Do you run or climb much? The quad release exercise helps release tension in those muscles. Lie face down with your quads on the roller and your hands on the ground. Using your hands, roll yourself back and forth over the roller to massage the quads.
The IT Band Stretch: Avid runners know that the IT band is not to be messed with. To keep your knees healthy and prevent them from tightening up too much, roll on the IT band area. This video shows you how to do it correctly.

Want more? Come check out some other moves that will massage the glutes, chest, upper back, calves, and shins!

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Fit Tip: Cool Down After Lifting

FitSugar — Wed, 30 Jan 2008 11:00:00 PST

Even if you're only lifting weights or doing body resistance exercises, you should still cool down. A great cool down for your lifting days is stretching the worked muscles for five minutes. Then using a foam roller over the worked body parts for another five minutes. Your tired muscles will appreciate the love after making them work so hard.

Need ideas for stretches? Be sure to check out all the stretches I've posted about.

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BodyBolster

FitSugar — Tue, 06 Feb 2007 10:15:00 PST

I just came across the BodyBolster. It's a foam roller, gym ball, and Pilates reformer all rolled into one.

It can be used with your exercise routine, to rehabilitate injuries, or for workplace health. It provides active support because it's filled with air - it molds to your body, encouraging healthy joint movement.

It's made with Torflex, a soft, latex-free medical grade PVC, which gives it a malleability and a comfortable skin-like feel. What makes the BodyBolster unique is its adjustability - a valve allows you to deflate it with a squeeze, and with another twist of the valve it self inflates - there’s no need to blow it up!

Here are some ways you can use the BodyBolster: For back support while sitting at your desk or in the car, use as padding to make stretches more comfortable, add to exercises to make them more challenging, or use as a physical therapy tool.

For $44, the BodyBolster comes with a DVD user guide demonstrating: 13 neck and back release exercises, 11 core strength and stability exercises, 13 stretches for the whole body, and 10 seated back and neck stretches.

Check out their website to see videos on how the BodyBolster is used for rehabilitation, for stretching and strengthening, and at work.

Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 PST

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

It Is Thigh Time: Roll Out

FitSugar — Tue, 12 Dec 2006 12:00:00 PST

I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings tend to be lazy. Evening out this musculature imbalance can help bulky thighs elongate.

So here is the first video in our IT IS THIGH TIME series.

To slim down muscular thighs you need to start by releasing the overworking quads muscles as well as your IT Band. Releasing them with the roller is the most efficient way to do this.

Fit's Tips:

Do not roll over your knee when rolling your quad - that would hurt!
Rolling the IT band can be painful, so call "uncle" when you need to. But my theory is the more painful it is the more you need it.

Keep your eyes peeled for more IT IS THIGH TIME videos.

The Skinny On: Foam Rollers

FitSugar — Fri, 10 Nov 2006 15:30:00 PST

You've seen them at the gym - the simple cylinders, about 3 feet long. You've seen white ones. You've seen blue ones. You've even seen ones that look like a squeeze of Aquafresh toothpaste. But what is it really?

It's a foam roller and can be a great work out tool if you know what to do with it.

So, if you want the skinny on the foam roller,

Foam rollers can be used in a variety of ways to challenge your abs and strengthen your core. If you lie on a roller lengthwise you can perform basic abdominal exercises like sit ups, but since the roller is unstable you have to stabilize yourself as well. Upping the abdominal ante so to speak. You can add variety to a Pilates routine by trying an exercise on the roller.

The roller is also great for massaging, stretching and myofascial release. For example, lie face down with your quads on the roller with your elbows or hands on the ground. With your hands, push and pull yourself back and forth over the roller to release your quads. If you run or use the StairMaster regularly this is a great thing to do for your legs.

To purchase a roller click here.

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.