Did you know there are multiple ways to effectively use a foam roller to help improve your range of motion and release tight muscles fast? Learn how to use a foam roller with these 5 advanced techniques.
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Before you get Started
If you haven't looked at my other video, then I recommend you check that one out before to understand the basics of foam rolling and how it helps you. Click here to read the article.
5 Advanced Techniques
These 5 advanced techniques come from my personal experience as a massage therapist and personal trainer as well as other influences like Kelly Starrett and Jill Miller.
Deep Roll
Start at the end of the muscle you want to release and apply pressure using the roller. Now allow as much of your weight as you can into that one muscle and SLOWLY roll to the other side of the muscle. Not only do you get to help warm up the tissues, align fascia binds, and rehydrate the tissues, it also helps you locate the trigger points, which is most likely the tender/painful spots.
Micro Movements
A micro movement is a technique in which you find the most tender spot within the muscle (usually a trigger point) and perform small movements on that tender spot. This means you are moving an inch or 2 max back and forth on that one small tender spot. Not only does this help release that trigger point, it will also help you break up fascia within that area. It's usually recommended to perform 20-30 micro-movements per fascia bundle and/or trigger point.
Pin and Stretch
To perform a pin and stretch, you must first find a tender spot within the muscle and pin it between the muscle and the foam roller. Once you pin the muscle down with the foam roller, then you take the muscle through its full range of motion. An example of this would be pinning a trigger point within the bicep and then slowly flexing and extending the arm. Another example is laying flat on the ground and pinning the quad, which you then flex and extend it. This movement will not only help release trigger points but also help align fascia bundles. Perform 12-20 Pin and stretches per trigger point.
Pin and Rotate
To perform a pin and stretch, you must first find a tender spot within the muscle and pin it between the muscle and the foam roller. Once you pin the muscle down with the foam roller, then you take the muscle through its full range of motion. An example of this would be pinning a trigger point within the bicep and then slowly flexing and extending the arm. Another example is laying flat on the ground and pinning the quad, which you then flex and extend it. This movement will not only help release trigger points but also help align fascia bundles. Perform 12-20 Pin and stretches per trigger point.
Contract/Relax
This technique involves finding the most tender spots within the muscle. Once you find those spots, you then contract the muscle for 7-15 seconds, followed by relaxing the muscle for 7-30 seconds, then repeat again if need be. This technique helps relax the different nerves and organisms that are holding that muscle tight. These are things like your Muscle Spindles and Golgi Tendon Organs or GTO's. Perform 1-5 contract/relax for every tender spot on the muscle.
What to do Next?
Now that you have an idea of the different techniques you can perform with a foam roller, it's time to get rid of your sciatica pain by putting these techniques to the test with our triple treatment for sciatica. Inside you will find small sequences for using some of these techniques to release the tight muscles that usually cause sciatica pain.
If you want to check that out, then make sure to click on the button below to download your Free PDF and Video Training.
