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**Updated JUNE 2016
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
-Increase kinesthetic awareness
-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:
-IT band and quadriceps
-Piriformis and hamstrings
-Gastrocnemius and soleus (calves)
-Latissimus dorsi and total back
-Upper back and shoulders
-Pectoralis major and minor
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|Section 1: Introduction to Foam Rolling|
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...
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...
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?
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
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.
|Lecture 6||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|
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.
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.
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.
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.
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.
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|
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.
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.
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|
|Lecture 16||1 page|
All you need to know for how to roll safely and effectively, contained in a one page printout.
Notes in Closing
Sources and Additional References
Disclaimer for this course
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About Jack Wilson
Jack is a CPT (certified personal trainer) with 10 years of experience in the health and fitness industry. He was formerly almost 50 pounds overweight, before choosing to pursue a healthier lifestyle transformed him. Since then, he has passionately dedicated his career toward helping others redefine themselves by making healthier decisions. Losing that weight has changed every aspect of how he lives, for the better. Jack continues to use his story coupled with his health and training expertise to train hundreds of successful clients in person, and thousands online.
"I've gone from being really fat to skinny fat, and everything in between. I know I'm not the most ripped guy on the planet, but I've worked relentlessly to get to where I am today." -Jack
Recent Accomplishments: Got 6 pack abs last year, and recently gained 30 pounds of muscle.
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