Learn How to Foam Roll to Prevent and Alleviate Injury
- 31 mins on-demand video
- 6 downloadable resources
- Full lifetime access
- Access on mobile and TV
- Certificate of Completion
Get your team access to 4,000+ top Udemy courses anytime, anywhere.Try Udemy for Business
- 33 videos highlighting different SMR techniques
- A quick guide to basic foam rolling
- An injury prevention guide for Shin Splints and Plantar Fasciitis
- An injury prevention guide for neck and upper back pain
- An injury prevention guide for wrist and elbow pain
- A dynamic stretching guide and activation exercises to help you prevent injury
- Common household items may be used, but the tools below make things easier:
- Foam Roller or Grid
- Tennis ball or Lacrosse Ball
- Trigger Point Roller
- Trigger Point Block
- Tiger Tail or Hand-held Roller
****$15 FOR A LIMITED TIME ONLY!****
There is no need to suffer from chronic aches and pains.
And simply taking time off isn't enough to get rid of the pain.
While rest is important, self massage or foam rolling is another important part of recovery.
Any good workout program should start with foam rolling because it inhibits the tight muscles and gets them to relax so you can stretch them.
Self-myofascial release or foam rolling allows you to relax muscles, reduce pain and restore muscles to their normal length-tension relationships and function.
Self-myofascial release (SMR) does this by “autogenic inhibition.” Basically what that means is that the pressure you apply with your hands or a foam rolling tool (roller, ball or such) on the tight muscle forces the muscle’s own receptors to relax it.
Not sure you need to include foam rolling in your routine? Check out these benefits:
- Corrects muscle imbalances by loosening tight muscles to restore a proper length-tension relationship
- Improves joint range of motion because no muscles are tight and causing restriction
- Relieves muscle soreness and joint stress
- Increases extensibility of musculotendinous junction, giving you more flexibility and a full range of motion
- Improves neuromuscular efficiency aka a better mind-body connection so that you can recruit the correct muscles
- Maintains normal functional muscular length, muscles are at their proper length and not tight or short
The basic guidelines to foam rolling are – find areas of tightness and hold on those areas until pain lessens a bit and use the smallest hardest tool you can to dig out those areas.
In this course, you will learn techniques to roll out from head to toe. You will learn how to use different SMR tools so that no matter what you have on hand, you can always roll out and loosen up. We will also teach you which tools are best to use to reach certain areas of tightness.
After this course, you will be able to start alleviating those minor aches and pains!
- Anyone With A Desk Job
- Recreational Exercisers
Learn the basics of self-myofascial release and tips to help you get the most out of your foam rolling routine.
Picking the right tool is dependent on a couple of different things. First, you must consider what you have available. Second, you must consider what area you are rolling out. And third, you must consider how much pressure you can handle. This video will discuss some common tools and when to use them.
If you have wrist and elbow pain then you need to try the moves in this Section. This first move targets our forearms which can often be tight from sitting at a computer all day.
Learn to roll out your arms (triceps and biceps) using a trigger point roller. If your arms are tight, they may be contributing to your elbow pain.
This video shows another way to target your triceps using a trigger point roller.
From sitting hunched over a computer all day, we often suffer from neck, shoulder and upper back pain. Here is another great move to alleviate that pain! Also, check out the handout below for more great exercises to alleviate pain.
You can also roll out your upper back using a large foam ball. This is great for beginners that can't handle the pressure of a smaller harder ball.
When we sit all day at a computer, our back is constantly in flexion. This move works on your thoracic extension (aka the opposite of what you do all day) to loosen up your mid and upper back and improve your posture.
Tight lats can also be a problem caused by sitting all day and can contribute to our bad posture. This move, using a roller, will loosen them up and get them ready to work so you can do more pull ups!
Low back pain? Then this is the move for you. This SMR move helps you roll out many of the tight areas that may be causing you low back pain. And below is a link to exercises that may also help ease your pain by activating your core and glutes. Rolling out is important to loosen the tight muscles, but if you also don't strengthen the weak muscles, then your pain will never truly go away.
If a smaller ball applies too much pressure to trigger points in your glutes and hips, you can also use a larger foam ball. While foam rolling our glutes and hips is super important so is getting the glutes activated. Because we sit all day, they are generally under-active. Check out the link below for some great mini band exercises to strengthen and activate your glutes.
Tight quads and hips can lead to knee pain. While a ball can be a great way to roll out the muscles right above the knee, it isn't the easiest way to roll out the length of your quads. This SMR move with the roller is a great way to target any tight spots down the front of your legs.
If you have low back pain and sit all day, your hamstrings may be tight. And it is hard to truly dig into the hamstring with a roller on the ground. One of the best ways to release knots in the hamstring (especially right under your glutes) is with a ball on a box step, table, bench or chair.
If your knees buckle in when you squat, walk or run, if you have pain in your lower body, your adductors may be tight. Here is a great way to roll out your inner thighs with a roller. You will also want to try the workout below to strengthen your glutes and prevent your knees from caving in.
After rolling everything out, you must stretch and activate. The moves in this Section will do just that. In this video are 5 Bridge Exercises that will open everything up after sitting at a computer all day. These moves will stretch your chest and open up your hips as well as activate your core and glutes. Below is a handout explaining each movement.
While all 5 Bridge Exercises can be included as part of a warm up, if you need something quick, try this "yoga" sequence (it is also included in the handout from Lesson 35). This "yoga" sequence will stretch you out and get everything loose from head to toe. For more great stretches and activation moves, check out some of the links below.