Prowler Pushes 5 x down and back
(Try to add weight each set)
75 Handstand push-ups
*At the beginning of each minute perform 20 Double-unders.
Even if you are not exercising daily, using a foam roller once a day can be used to perform everyday maintenance on your body, which will keep you healthy – in particular counteracting the shortening of muscles that occurs through extended periods sitting on chairs.
How to Roll
It’s difficult to provide precise detail of how to target particular muscle groups with your foam roller, but there are many resources available online. Kelly Starett’s website Mobility WOD is a great place to start if you are looking at targeting a specific region of your body. Below are some top tips for foam rolling, which you should always keep in mind before starting any regime.
1. Go Slow
Though it may feel more comfortable, or less painful to quickly roll over a muscle, a brisk movement doesn’t give enough time for your nervous system to relax the muscle. The key to successful foam rolling is to go slowly.
2. Never Roll Across a Joint
One of the most important things to remember when foam rolling is to not to roll over a joint, as this can cause hyperextension of the joint, which can result in injury.
3. Keep Breathing
One of the most important aspects of successful foam rolling is good breathing. Though sometimes foam rolling can be rather painful (discomfort will reduce with frequency), holding your breath causes unnecessary muscle tension, making it harder to reach the trigger points that are causing problems.
4. Repetition is Key
The key to foam rolling success is repeat exposure. The more times you roll a particular muscle group, the less painful the experience and the more benefits you will see. Carry it out at least once or twice a week.
5. Don’t Roll Your Lower Back
Despite what you may see other people doing in the gym, rolling your lower back can do more harm than good. It creates a lot of potentially damaging pressure in and around the large lumbar discs and vertebrae of that part of your double-S shaped spine. The cervical (neck) and thoracic (upper back) are more flexible than your lower back, so it’s okay to roll these out, but you should only ever use very gentle pressure.
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Brought to you by Caitlin Brennan