Rest and recovery are essential for maintaining optimal body health. By prioritising rest, actively nurturing recovery and incorporating foam rolling into our fitness routines, we can enhance our overall wellbeing, prevent injuries and achieve our fitness goals more effectively. By incorporating techniques like foam rolling into our routines, we can enhance our body’s ability to repair and rejuvenate. Foam rolling offers a multitude of benefits, including reduced muscle soreness, improved flexibility and enhanced athletic performance.
Foam roller recovery movements
Chest opener
Lie with the roller placed along your spine, knees bent and arms out wide. Gently roll either side of the spine. Use arms to help with rotation.
Middle back roll
Place roller below shoulder blades and roll down back as far as possible. Knees are bent and feet flat upon floor.
Rolling mermaid twist
Place one knee in scissor with shin parallel upon the top of mat. Hold the roller in hands and push forward upon the roller. Place pressure upon arm length and it is a nourishing hip opener.
Hamstrings to glutes
In a seated position, place roller under glute and roll down back of legs from glutes to behind knees.
Shoulder rotation
Lie upon roller. Place upon shoulder blades and twist or rotate touching hands on ground.
Quads
In a plank position place roller on quads or thighs and roll down leg to knee and back to hip. Use hands to balance. It is a great way to improve you arm strength to push up also.
Lat roll-out stretch
In a kneeling position with wide knees, place roller under hands in a child’s pose position and push the roller away from the body and return. This also ignites the core.
Neck rotation
Lie with your knees up and hands holding the end of roller on both sides then place neck upon roller. Gently rotate neck side to side. Pause on each side.
Feet roll
Stand on roller with bare feet or “socks and roll from heel to toes. Hold onto a wall if required.
So let’s prioritise rest, recovery and the use of foam rollers to support our bodies in their journey towards improved health and wellbeing. Remember, taking care of our bodies is not a luxury but a necessity and, by doing so, we can lead healthier and more fulfilling lives.
Article featured in WellBeing 208
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