are an excellent tool for anyone to keep muscle tissue healthy. It is an affordable and effective way to activate and recovery your muscle structure by this self-care massage tools.
Benefits of Foam Roller – The Home Gym Equipment On A Budget
Foam rollers are used to ‘roll out’ various body parts, addressing to “trigger points” or “knots” and essentially massage them. Rolling out muscles also acts like a deep tissue massage, increase fresh blood supply and boost the lymphatic system.
Most commonly, people use their own body weight to “massage” tissue by positioning themselves over the roller. It.can help release tenderness in muscles and connective tissue. It can really hurt at the beginning, but it really does work and sometimes can be fun. It becomes easier after you do it for a few days.
The long term effects of foam rolling is aid stretching and increases body flexibility. One study revealed that using foam rolling for 4 weeks, just 2 minutes, your flexibility would increase by 10%,, helps elongate and stretch out muscles (according to a study published in the Journal Of Strength And Conditioning Research).
Rolling out muscles before and after workouts, speeding up recovery time of sore muscles and helping to increase flexibility, mobility, and strength. Also can be considered a safe method to relieve tension and improve posture.
The most important thing is that you can use it in the comfort of your living room. So, you can say that are a good investment in general.These simple, safe tools can be used anytime over clothing and can be kept anywhere, in your office, gym bag, travel bag or car because is travel-friendly.
How to use Foam Roller to get rid of cellulite
Another big benefit of rolling outis banish cellulite by increase circulation to muscles. Cellulite once it forms it slows circulation in an area hat have poor circulation, that it breaks up and loosens fascia. Foam rolling help the body to expel fluid retention and toxins., reduce blood congestion and finally burn fat.
,,As a result, the connective tissue and fat fibers go back to normal, and the hypodermis reduces in size.” ( http://www.foamroll.net)
Place the foam roller on the ground and lie down on it Put the side of the body you want to massage (specific muscle groups), than slowly move over the roller until you feel a point of soreness. Avoid to massage that spot directly. If discomfort becomes painful, you have found a muscle knot/trigger point.
Remember to stop and massage the frail areas for a few seconds (20 seconds) or until the muscle starts to relax. Slowly move the sore area forward and backward over the foam roller to increase pressure and generate heat, and permitting the tissues to stretch.
Sue Hitzmann, MS, CST, NMT, manual therapist,said:
,,Don’t roll too fast. Go slower so that the superficial layers and muscles have time to adapt and manage the compression. Feel where the tender spots are with the roller, and use short, slow rolls over that spot.”
Start with the roller for a few minutes to break down the density and congestion and then finish with 5-10-20 minutes on the rebounder for a fully restorative, cellulite-blasting, and detoxifying workout. You need to drink a lot of water after. Foam roller exercises help to massage areas and ,,crack” the interwoven fat fibers. You can use it whenever you have time.
Another suggestion is to combine foam rolling with dry brushing. It won’t cure completely, but it can reduce and improve the appearance of cellulite. The results might be small and only temporary but comes with some amazing life-changing results.Foam rollers are great tools for keeping people active and revitalize the whole being.
It is good to ask an experienced personal trainer or physical therapist for proper form and technique you need to work with. Also you can use the correct workout from youtube videos. The correct posture during exercises is very important.
Foam rollers are cylindrical tube of hard foam and come in a variety of lengths and widths, colours, shape and textures in addition to firmness.
Many models employ a raised, wavy texture to work deeper tissue layers.(Foam Roller solid cylinder of foam or Grid Roller have textured grooves or patterns) that can apply different amounts of pressure to a section of muscle.
There are also hot and cold rollers, which can be heated or cooled to help with pain.
When shopping for a foam roller, you need to keep in mind:
Surface texture: Some foam rollers have ridges and knobs and can provide more precisely targeted massage.There are a variety of texture for applying different amounts of pressure. Other rollers are smooth and provides even pressure across the entire length of the roller.
Shape and size: are available in a range of shapes and sizes and affect how you use it.The diameter of the roller can also vary but most rollers usually measure around 5″- 6″ in diameter.Long rollers (around 36 inches) are a good choice for your first foam roller.The Shorter lengths (around from 4 to 24 inches) works on targeted areas.
• Just make sure your muscles are nice and warm before rolling..
• Avoid rolling over the sensitive areas behind your knee.
• NEVER use it on your lower back
• Pay attention to your form or posture NOT to accentuate preexisting conditions
• Always put safety first.
Give it a try. Foam Roller is great for your body and there’s no danger in doing this.
4 Foam Roller Exercises to Burn Fat and Reduce Cellulite
Lose weight, smooth dimples, and make your skin look younger with expert beauty tips and firming exercises from the new book 20 Pounds Younger
Yes, it hurts so good, but there’s more to foam rolling than easing post-workout soreness. Technically called self-myofascial release, foam rolling therapy works by alleviating adhesions or “knots” in soft tissue to restore elasticity and muscle motion. By guiding your body back and forth over the roller, you’re essentially giving yourself a deep tissue massage.
“Foam rolling gives you more circulation, more oxygenated blood,” says Lauren Roxburgh, a personal trainer and expert in foam rolling. “It’s getting rid of congestion in the body.” Even better: As author Michele Promaulayko writes in her new book, 20 Pounds Younger, it can help smooth out cellulite.
Back-of-Thigh Roll ( Sit on the floor with your legs outstretched, then lift your butt and place the roller against the back of your upper thighs, just above your knees. Place your hands on the floor behind you for support, with your fingertips facing your backside. Put your weight on your hands, pressing into your palms, to lift your body up off the floor. Gradually push your body up and down so it moves over the roller under the backs of your thighs. Repeat 10 times.)
The Hip Roll(Lie on your right side, and position the roller under your right hip, keeping your right leg extended on the floor. Bend your left knee, placing your left foot on the floor in front of you for support and leverage. Lift your torso, straightening your right arm, while keeping your hand planted on the mat for balance. Guide your body up and down the roller, along your outer thigh and hip. Repeat 10 times, then switch sides.)
The Sleek Arms Roll (Lie on your right side with the roller under your right armpit so that it is positioned perpendicular to your upper arm. Push yourself so the back of your arm moves the roller toward your elbow and then back up into your armpit. Repeat 10 times, then switch to the other arm.)
The Can-Can Tush Roll(Sit on top of the roller. Place your heels on the floor, and plant your palms on the floor behind you for balance, fingers facing away. Drop your knees down toward the right, then roll your hips and knees to the left. Continue rocking back and forth for 8 to 10 reps total.)
What is your best way to get rid of cellulite? If you ever tried one of this method to treat your cellulite, or if you know other recipes, please share your results with us in the comments section below.We will be happy to learn from your experience.