Foam rollers have long been used for rehabilitation clinics as a multipurpose tool to improve core stability, pro prioception, balance, soft-tissue mobility and body awareness. Now these versatile devices are being used in fitness and weight loss centre, Pilates mat classes, athletic training centres, yoga studio and physical therapy clinics.
Athletes and physical therapist used Foam rolling technique to inhibit overactive muscles. It is called a self-myofascial release (SMR) technique. This type of stretching utilizes the concept of autogenic inhibition and use to improve soft tissue extensibility.
By using Foam rollers you can add a new dimension to different type of workouts because they are ideal for weight loss and training sessions of all ages and body types. Many personal fitness trainers and group fitness instructors are using foam rollers into their training programs.
This technique can be useful for many muscles, including: gastronomies, piriformis,, latissimus dorsi, adductors, , hamstrings, quadriceps, hip flexors, thoracic spine (rhomboids and trapezius), and TFL. By using foam roller and half foam roller you can improve your muscle strength. Physical therapist used this technique by rolling this Foam rollers are under each muscle group until an effected tender area is found. After finding tender are they maintain the pressure on the tender areas for 30 to 60 seconds. Researches shows that foam rollers have the same effects as deep-tissue massage done.
Form roller : – Foam roller is a equipment that is used for foam rolling. This equipment consists of a foam cylinder of various sizes; most common dimension is 12 inches long, with 6 inch diameter. You can find longer foam roller up to 36 inches in length. This longer foam roller is used to produce rolling over certain muscles in the back side of body. Different densities of foam rollers are available in market and they are denoted by their colors. .
People should start form rolling with a softer foam roll because they have tight muscle and severe trigger points which can be injured easily. White color rollers are typically softer and suitable for beginners, while blue and black rolls tend to be much firmer and used by experts.
Application of foam rollers :-
- Basic positioning and alignment
- Core stabilization
- Strength training
- Balance training
When you start work out with foam roller or half foam roller it might be hurting for some days. Because your muscles will be stretched but it will be a short term pain. After frequently uses your body will be used to for stretching.
Foam rollers not only give magical effect to athletes body but also beneficial for dynamic stretching, strengthen the knee, core work and exercises to target
If you use Foam rollers in correct way it may release tension, stretches and tightness between the muscles and the fascia. Main reason of this tension or tightness is repetitive moving patterns such as running, resistance training or other repetitive sports/actions. Foam roller and half foam roller can help improve flexibility, strength of muscles and range of movement, and they minimize the risk of injury.