Feeling a bit stiff and sore?
Don’t worry, we’ve got you covered.
These foam rolling and SMR techniques include compression techniques using foam rollers, therapy balls, trigger point equipment, rumble rollers and several other pieces of SMR equipment.
For those of us that spend too much time on the couch, in the car and at our desks, these techniques are a lifesaver.
The benefits include:
- Breaks up adhesions in our muscle tissue. (aka loosens tight muscles)
- Improves proper movement mechanics (aka we move better)
- Reduces the risk of injury
- Reduced soreness after workouts
As a mixed martial arts fighter who goes through brutal training day in and day out, I would collapse and be physically broken if I did not quickly take care of tight muscles every day. We all know our bodies better than anybody else and the more we roll and stretch out our tight muscles the better it will feel and the more effectively we can take care of ourselves.
But this is not just for athletes. Executives, managers, office workers, weekend warriors and anyone else that visits the gym can benefit from these techniques.
Here’s a few areas to check out next time you’re on the roller:
1) Hips. Hip flexors (front), Glute medius (side) and Glute max (aka butt cheaks) are usually tight on everyone. Foam rollers work great, as well as therapy balls, tennis balls or similar.
2) Lower legs, i.e. right above and below the knee and above the ankle as well, a tennis ball moved around by your hands will work the best on our shins and lower leg. Also, be sure and check out the video below.
3) Upper back and shoulder blades. From sitting in chairs and incorrectly lifting things all day our upper back and shoulder start to crumble on us. This is my personal favorite spot to roll out on and I need it once a day or else I feel terrible. Our favorite tool for this area is called a peanut (two tennis balls taped together). It works perfectly for that area between your shoulder blades.
In addition to the foam rolling techniques mentioned above, stretching is also a great way to relieve tension and improve range of motion.
There are many different types of stretching, but here are a few of our favorites that can be done at home, in the office or just about anywhere.
Here’s a quick peak into a recent mobility workshop at Innovative Results
By utilizing these foam rolling and SMR techniques before and after your workouts, you will not only feel better, but you’ll also move more efficiently.
In fact, you should feel brand new!!!
If you have any questions, feel free to leave us a comment and we’ll get back to you right away 🙂
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