Adaptations of Foam Rollers
Rehab training makes use of equipment such as the foam body rollers. They are helpful in exercises like stability balls and with exercise bands etc. Foam body rollers are ideal for working out at home because they are economical, light in weight, flexible and multifaceted. They are basically a cylinder consisting of high-density foam. There many uses of the exercise rollers including using them in stretching, for body-support, self-massaging and for other stability-related exercises.
Since the past five years, foam rollers have attracted and grabbed the attention of a number of scientists, researchers, and instructors. A number of studies have proven that foam rollers increases the range of motion and enhances flexibility. It also helps in minimizing the muscle pain, soreness and reduces recovery time. Foam rollers have made their way into the rehabilitation and assist various therapist at the same time they are particularly popular in Pilates training. Many of Pilate’s instructors are making use of foam rollers in their classes and explaining the best and ideal way of using them.
FOAM ROLLERS AND MASSAGING
Vibration technology is a proven and a much popular tool in the rehabilitation and therapy industry. It is known to increase the flexibility, strength, the muscle power along with reducing the pain caused by the injury from an intense workout session. This is done by reducing the number of pain signals to the nervous system from the injured area. There are two common ways of using vibrations which are:
- The vibration of the whole body which is received from a vibrating source
- Vibrations through devices which are handheld and are applied to a muscle
Foam rollers are an addition to this rehabilitation facility. Foam rollers are extremely beneficial as they provide nutrients to the muscle when they are rolled as they make use of the vibration technology. As that particular area undergoes the compression and self-myofascial release it helps reducing pain and soreness. Roller foams tend to use a frequency of about 33 Hz, which is ideal for overcoming pain instantly of an injury or even a tender spot present in a tight muscle. The signals to the nervous system are curtailed so the user how beneficial rolling the foam roller for a longer duration can be.
We have compiled some of the basic exercises of the foam rollers that can be incorporated into your everyday workout routine. Use the foam roller to:
- DO THE UPPER BACK- 30 SECONDS
Place a foam roller under your back in the middle and lie while facing up on the ground. Use your hand to support your head. In this position, lift your butt from the ground in such a way that your weight is supported just by your feet and the foam roller. Now, roll from the middle of your back to your shoulder.
- DO THE FLUTE MED- 3O SECONDS EACH
Place the foam roller under your hip and lie on your side. Now roll on that small muscle present between your pelvis and the hip. Switch the side after rolling for 30 seconds.
- DO THE GLUTE MAX- 30 SECONDS EACH
Position yourself on the foam roller and then shift all your weight to one particular side. In this position, roll to your lower back from the top of your thighs. Switch the side after doing it for 30 seconds.
Foam rollers are great to work with and make use of at the comfort of your house. It is pocket-friendly and has many benefits. So, if you are looking to reduce pain and minimize the injury get yourself a foam roller today.
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