1. Foam Rolling: What it is and how it. helps to relieve tight,
Foam Rolling: What it is and how it helps to relieve tight, stiff muscles.

2. What is Foam Rolling?
Foam rolling, also known as “Self-Myofascial Release”, is a stretching technique that affects neural receptors located in skeletal muscle.
By applying pressure to stiff or tight muscles using a foam roller, one can stimulate the Golgi Tendon Organs past their desired threshold, thus inhibiting muscle spindle activity.
Inhibiting the muscle spindle activity decreases muscle tension.

3. Benefits of Using a Foam Roller
Corrects muscle imbalances
Increases range of motion
Relieves muscles soreness and joint stress
Improves neuromuscular efficiency
Decreases muscle stiffness

4. Foam Rolling Basics
Hold each position 1-2 minutes if possible. If pain is present during rolling, REST on the painful areas for sec.
Breathe. Deep, slow breaths help increase oxygen uptake and improve circulation and blood flow.
Mild discomfort is common when beginning to foam roll; this will gradually decrease over time as knots are worked out.
Avoid rolling over any bony structures/joints or bruises.
Roll before and after exercise if possible.

5. Calves
Sit upright with calves resting on the roller and hands positioned on the floor behind you.
Roll from just above the ankles to just below the knees.
Keep legs relaxed and extended out in front.
To increase intensity, cross legs at the ankle.

6. Hamstrings
Sit back on the roller with hands resting behind the body and under the shoulders.
Support with one leg bent and foot flat on the ground.
Extend and relax the opposite leg straight out in front of you.
Slowly roll your hamstring from just below the pelvis and just above your knee.

7. Upper Back
Rest the upper back on the roller with both feet flat on the ground and knees bent.
Support the head and neck with the hands, and flex the core.
Slowly roll forward and back from just below your neck to just above your low back.
DO NOT ROLL THE NECK!

8. Quadriceps
Position yourself face-down with both thighs resting on roller.
Support your upper body with hands pressing into the floor, directly below the shoulders.
Support the spine by slightly flexing the core and abdominal muscles; similar to a plank position.
Roll slowly back and forth on the foam roller just above your knees and just below the hips.

9. Sources www.performbetter.com www.rumbleroller.com