Foam Rolling aqquired art - JP Fitness Forums

steelerfan · 10-03-2006, 08:46 AM

Just got mine yesterday...

Did anybody else have a hard time getting use to using the roller at first. Just had trouble getting the hang of it. Will print out EC's t-nation article for a little help I guess.

finboy · 10-03-2006, 08:58 AM

Got mine last week. I've used it twice so far and it is hard to get used to. It does feel good though.

Lisa~ · 10-03-2006, 11:00 AM

It does take playing around with it, but there is not really a right or wrong way to do it. I guess the only caution would be not to roll your lumbar spine. Otherwise, just find a way to get your bodyweight on the tight spots. If it's a knot, just rest on it until it begins to release. If it's just tight and feels good to move on it, then roll back and forth.

It does help to have some pictures of how other people use it though. I agree with that. Eric's article is helpful. Here is another roller guide that has a lot of pcitures you might find helpful.

Roller Guide

steelerfan · 10-03-2006, 11:53 AM

Thanks for the Link Lisa - very helpfull

Cynic · 10-03-2006, 12:46 PM

It's also an aquired taste for self masochism.

Actually, make that self-sado-masochism.

finboy · 10-03-2006, 12:52 PM

Yes...great link Lisa...thanks!
-fin

Cynic · 10-03-2006, 01:00 PM

As an addition, you'll find yourself deviating slightly from the prescription.

I tend to work in somewhat circular patterns or back and forth hitting a different angle each time when I find a hot spot, trying to hit it directly and work the area around it.

K-Court · 10-03-2006, 02:13 PM

Quote:

Originally Posted by steelerfan

Thanks for the Link Lisa - very helpfull

Yes, a thanks from me too, Lisa. That is great stuff.

jj · 10-04-2006, 01:39 AM

Lisa, thanks for the link. I am feeling a vast improvment in my IT bands, but my outer hips, glutes and hip flexors I just feel so tight in. Any suggenstions?

jj · 10-04-2006, 01:52 AM

Another question, on the low back portion of the roller link, where should you feel the stretch?

Lisa~ · 10-04-2006, 08:23 AM

Quote:

Originally Posted by jj

Another question, on the low back portion of the roller link, where should you feel the stretch?

Looks to me like he's aiming for his QL. I've never used that one really.

Lisa~ · 10-04-2006, 08:28 AM

Quote:

Originally Posted by jj

Lisa, thanks for the link. I am feeling a vast improvment in my IT bands, but my outer hips, glutes and hip flexors I just feel so tight in. Any suggenstions?

Why not add some static stretches after you foam roll? Be sure to do that ball in the arch of the foot thing that Tony showed us and then start stretching. Do a piriformis stretch, several glute stretches (seated and lying), a seated TFL stretch (same as a seated glute stretch, just pull your foot in close to your body), several hamstring stretches (seated and standing), a couple of quad/hip flexor stretches, and a couple of groin (adductor, gracilis, inner portion of hammies) stretches.

If you don't know any of those stretches, I can help.

jj · 10-04-2006, 11:51 PM

Quote:

Originally Posted by Lisa~

Why not add some static stretches after you foam roll? Be sure to do that ball in the arch of the foot thing that Tony showed us and then start stretching. Do a piriformis stretch, several glute stretches (seated and lying), a seated TFL stretch (same as a seated glute stretch, just pull your foot in close to your body), several hamstring stretches (seated and standing), a couple of quad/hip flexor stretches, and a couple of groin (adductor, gracilis, inner portion of hammies) stretches.

If you don't know any of those stretches, I can help.

Sorry, I should have specified. I am still feeling the tightness even after the stretching. I do a ton of stretching. I also sit a lot at my job, so I get up several times a day and stretch. Maybe I am not foam rolling enough or maybe it will just take a little time. I just started foam rolling, so maybe I just need to give it time. But, do you have a link to a good stretching site. I'll google and look for one, but if you have a suggestion, please feel free. Thanks again!

jj · 10-04-2006, 11:52 PM

Lisa, BTW, nice car!

Lisa~ · 10-05-2006, 09:59 AM

Quote:

Originally Posted by jj

Sorry, I should have specified. I am still feeling the tightness even after the stretching. I do a ton of stretching. I also sit a lot at my job, so I get up several times a day and stretch. Maybe I am not foam rolling enough or maybe it will just take a little time. I just started foam rolling, so maybe I just need to give it time. But, do you have a link to a good stretching site. I'll google and look for one, but if you have a suggestion, please feel free. Thanks again!

I can only suggest that you give it time with consistency. I don't have one site with a whole selection of stretches that I like. I just collect them individually over time. Different people will find different stretches more effective. You just have to start collecting the ones that work for you.

I LOVE my car!