Eliminate Chronic Pain Forever with Foam Rolling

Completely relieve chronic muscle strain, low back pain, aches, knots, and tension in the entire body.
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  • Lectures 19
  • Length 33 mins
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2013 English

Course Description

**Updated JUNE 2016

  • *Have you been suffering from chronic low back pain?
  • *Do you have tight calves or shin splints?
  • *Do you have knee pain when squatting and lifting
  • *Are your feet constantly in pain from standing at work all day?
  • *Is your lack of flexibility limiting your physical activity?
  • *Are you constantly getting injured from simple, everyday activities to intense physical exercise.

If you have had any of this kind of pain, stress, knots, or have had muscular tightness anywhere in your body for months or years, foam rolling is the solution for you!

Foam rolling (and myofascial release) and are the most effective methods used to relieve tightness and tension in the body. When you use a muscle or muscle group frequently, your body breaks down muscle fibers so that they can adapt and grow stronger.

Fascia is the tissue that surrounds our muscle fibers and organs so that they may glide smoothly past each other to reduce friction in the body.

An unfortunate and inevitable side effect of frequent muscle use during exercise or other repetitive movements, is the development of knots, adhesions, and scar tissue around the fascia. This causes tightness and soreness in the muscle.

Using a foam roller and other myofascial release devices properly on the muscles allow you to break down the scar tissue, knots, and adhesions. Regular use of a foam roller and other SMR (self myofascial release) techniques over time will

-Improve flexibility

-Increase circulation

-Increase kinesthetic awareness

-Reduce injury

-Reduce recovery time between workouts

Foam rolling is beneficial for anyone who has muscular tightness, stress, knots, or chronic pain ANYWHERE on your body. This course extremely beneficial for both active and inactive, athletes and non-athletes.

This course will cover...

*What foam rolling and self myofascial release is

*How to use a foam roller and other myofascial release tools that you can find around the house.

*The benefits of foam rolling and myofascial release

*Safety precautions when using a foam roller and other myofascial release tools

Instructional videos for rolling out the following muscle groups are included:

-the feet

-IT band and quadriceps

-Piriformis and hamstrings

-Gastrocnemius and soleus (calves)

-Trapezius

-Latissimus dorsi and total back

-Upper back and shoulders

-Pectoralis major and minor

-Biceps

What are the requirements?

  • Foam Roller
  • Soft ball, Lacrosse ball, golf ball, and/or tennis ball

What am I going to get from this course?

  • How to use foam rolling to eliminate chronic muscular pain and tightness.
  • Use a foam roller to massage and roll out knots in the body that are causing you pain.
  • Alleviate pain from shin splints and tight calves.
  • Treat and alleviate low back pain.
  • Use a foam roller to increase flexibility and circulation to prevent injuries in everything from daily activities to intense physical activity.
  • Massage the muscles of the body to treat muscular and mental stress, and relax the body.

What is the target audience?

  • Any one with approval by their physician to begin a mysofascial release program.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Introduction to Foam Rolling
01:28

So why are foam rollers getting so popular all of the sudden. I want you to think about foam rollers as an affordable method of...

  • Alleviating chronic aches and pains
  • Correcting your posture
  • Increasing your circulation
  • Preventing injuires
  • Smoothing out the knots in your muscles
  • Reducing pressure on your joints.
01:28

Can you actually save thousands of dollars by purchasing a $20-$80 foam roller?


Absolutely. Using a foam roller for just one hour per week can potentially save you hundreds and thousands of dollars that you would spend later to alleviate that pain and correct your posture. By using a foam roller regularly you are going to be saving on...

  • Massage therapy
  • Acupuncture and acupressure treatments
  • Corrective exercise in personal training
  • Physical Therapy
  • And eventually surgery
03:13

In this particular lecture, we are identifying the genesis of your pain and why it has become chronic. If you are working a desk job, you have been slowly reconditioning your posture. By holding your muscles in the same position in a chair and working at a desk, you have negatively changed your posture.

You have unnaturally lengthened some muscle groups, and shortened others. This is where your muscular soreness and joint pain is coming from. So what are some of the short term and long term costs to having these postural deviations?

  • Poor circulation
  • Soreness
  • Aches
  • Pains
  • Loss of strength and muscle definition
  • Increase likelihood that you will get injured
  • Increase likelihood that you will need surgical correction
  • General discomfort in normal activities of daily living.
01:30

Safety is of utmost importance when you are using a foam roller. It is difficult to get injured while using this piece of corrective equipment, but there are a few simple rules of thumb that we need to be applying so that we are using our roller safely and effectively

  1. Do NOT roll directly on joints. We will be alleviating your joint pain by rolling on the belly of the muscle that you are focusing on.
  2. Do NOT roll on your lower back.
  3. Do NOT roll quickly. Take your time rolling each region of your body.
  4. The rolling process itself is used to identify pain points (also known as trigger points and adhesions) in your muscles. When you find a trigger point, stop and steadily apply pressure to that point for 15-60 seconds. Then move to the next pain point.
Article

Be sure to go over the attached document of frequently asked questions before you continue with this course. Answering many of the questions you may be asking about foam rollers and self myofascial release.

6 pages

For foam rolling to be safe and effective, it is essential to understand the varieties of foam rollers so that you can choose one that is best suited for you.

Keep in mind that by spending 20-80 dollars know, you could be saving yourself thousands of dollars on doctors visits, corrective exercise, physical therapy, acupuncture, acupressure, and potentially surgery.

Check out the buyers guide for what kinds of foam rollers are available to you, and what is going to be best for your current state of chronic pain.

Section 2: Rolling the Lower Body
01:35

This lecture discusses how to use various SMR tools (foam rollers and sports balls) to roll out the bottom of the feet. If you are standing or walking a lot during the day, the chances are that you have built up a significant amount of scar tissue on the bottoms of your feet.

Rolling the bottoms of your feet with a soft ball, tennis ball, lacrosse ball, or golf ball is an excellent way to break up the fascia adhesions on the bottoms of your feet.


02:03

This lecture covers how to roll out the calf muscles (soleus and gastrocnemius) using a foam roller and ball. Calf tightness is hardly uncommon in this day and age. If you are sitting all day, you probably aren't engaging your calves enough. If you are standing and walking around all day, your calves are getting plenty of stimulation and probably need some pampering.

Making sure to alleviate the scar tissue in your calves with your roller will make you less prone to leg injuries and shin splints. This will also increase your circulation and ankle mobility.


01:43

This lecture covers how to roll out the IT band and the outside of the quadricep. If you are a victim of chronic knee pain, this rolling technique may be exactly what you need to reducing the clicking, popping, and aching that you are feeling in your patella.


01:14

Once again, rolling your quadricep is extremely important for alleviating pain in the knee and hips. This lecture covers how to roll out the quadriceps using a foam roller and ball.


01:10

If you have been having pressure or pain in your low back, having tight glutes and a tight piriformis is strongly linked to low back pain. This lecture covers how to safely and effectively roll out the piriformis, one of the major muscles in the gluteal region.

01:08

Whether you are a distance runner, or working at a desk 9+ hours per day, you are going to inevitably face tightness in your inner thighs which can lead to hip and knee pain. By rolling out the inner thighs we can alleviate pain in our hips and knees, while increasing joint mobility to dramatically reduce your chances of injury.

This lecture covers how to roll out the inner thighs safely and correctly.


Section 3: Rolling the Upper Body
01:13

If you are sitting and working on your computer regularly or if you drop requires a lot of pulling and lifting, it is absolutely essential that we treat the major muscle group in your back.This lecture discusses how to safety roll out one of the major muscle groups in the back (latissimus dorsi) using the foam roller.


01:19

The shoulder is a frequently used ball and socket joint that is extremely prone to overuse injuries. We need to make sure that the muscles in our shoulder are flexible, mobile, and at proper length so that we can prevent injury, surgery, and physical therapy.

This lecture explains how to safely and effectively roll out the upper back and shoulder (trapezius) muscles using a ball.


00:57

Sitting at work from 9-5 severely tightens the muscles in your chest, and limits your shoulders range of motion. This lecture explains how to safely and effectively roll out the muscle groups in the pectoralis (the chest) muscles using a ball.


Section 4: In Closing
1 page

All you need to know for how to roll safely and effectively, contained in a one page printout.

Notes in Closing
03:43
Sources and Additional References
1 page
Disclaimer for this course
1 page

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