Foam rolling, known as Self - Myofascial or ‘self-massage’ has become more popular over the years as it has been shown to relieve muscle and joint pain whilst improving flexibility and range of motion. Myofascial release relieves tension in the fascia and promotes oxygenated blood in soft tissue which will help aid recovery after a movement session.
Using similar trigger point release techniques as massage and sports therapist, the foam acts as a tool to get deep into pressure points to manually facilitate the myofascial release. Our distinctive EVA Foam pattern recreates the sensation of finger and palm pressure of a therapist. Some common causes of trigger points and muscle tension can include training load and intensity, posture, stress, movement patterns and poor hydration.
Here are a few of our favourite muscles to Foam Roll, always remember to breath, roll slowly, drink plenty of water and if you are rolling out a tight spot that is painful or uncomfortable, try to hold on that spot for 30-40 seconds or try rolling side to side in a different direction and you should feel the tension release slowly.
Place your Balance Bottle under your calf, rest your other foot in front and and lift your buttocks up off the floor with your hands, roll from the back of ankle to below your knee while rotating your leg in and out. To increase the pressure cross one leg over the other and roll as above
Lie on your stomach with your Balance Bottle placed on the front of your thigh slowly roll up and down using your arms to roll from the knees up to the top of the thigh and back
Place your Balance Bottle under your thighs and lift your buttocks up and place your hands behind on the floor, roll from the knees to the buttocks and return. For more pressure roll one leg at a time and while turning your leg in and out
Sit on top of your Balance Bottle and cross one leg over the other placing your ankle on the opposite knee. While leaning into the buttock of the leg that is crossed perform small rolling motion forwards and back while using your supported leg to control your pressure
Lie on your stomach with a leg extended out slightly to the side and with your knee bent. Place your Balance Bottle in your groin area and with the extended leg roll in and out on the inner thigh.
Lie on your side on the ground and place your Balance Bottle under your back to one side near your armpit and extend your arm away from your body above your head. Slowly roll back and forth and then switch sides and repeat
Upper Back Roll
Lie down with your back on the ground and place your Balance Bottle underneath your upper back. Place your hands in front of you while protracting your shoulder blades. Raise your hips off the ground, and rolling the upper mid back.