I recommend this roller due to size and portability as well as the trigger point work you can do with it.
The best way to start off your exercise or training routine? Foam rolling is always a great way to get loose and when at the gym a great way to socialize. Some people recently have argued that foam rolling has no benefit at all, I think these people just like to argue and have actually never foam rolled.
The idea behind foam rolling is similar to getting a massage. You are breaking up “adhesions” in your muscle tissue. These adhesions stem from a lot of muscle damage in certain areas that have recently been used a lot. If you have ever gotten a massage you know how you feel way looser when you are done. This is the same idea behind foam rolling. I relate foam rolling to a general massage and using a lacrosse or tennis ball as a deep tissue massage. This really gets into those gnarly spots.
I recommend foam rolling 3x a day especially if you sit at a desk all day. Before exercise make sure to hit the really tight spots with a lacrosse balle. Here are the prime areas to foam roll:
- Upper back (Extend the spine up and down)
- Lats (Side to side + up and down)
- Piriformis (Glutes, this a tricky one)
- Hamstrings
- Adductors
- Quads
- Calves
- Feet (Lacrosse ball)
Here is the video of the routine I do
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