CaliforniaCarlie

By now foam rolling is something we’ve all seen or have heard of at least once, but not everyone knows how to use one. Foam rolling is such an amazing way to help ease muscle tensions, improve flexibility and range of motion in your entire body. This should only take 10 to 15 minutes — you could do it every day but I recommend at least once or twice a week. Ready? Let’s get rolling.

Glutes/Piriformis

Your glutes are such a big muscle but so many people forget to stretch them. Unfortunately, tight glutes and a piriformis can cause, back pain, runners knee, and IT band syndrome.

• Sitting on the roller horizontally under your body
  
• Cross left ankle over your right knee
• Lean onto your left glute
• Roll back and forth, and draw circles on your glute using the roller
• Try a static hold on specific tight areas by holding still for five seconds
• Roll out right glutes for 30 to 60 second, then switch to the other side

Lower Back

Lower back pain is very common especially with our culture of sitting at desks for long hours every day. Even active people find they have back pain or sensitive lower backs from running or lifting with poor form. Rolling out your back can even help with mobility and flexibility in your glutes.  

• Sit on the ground, lift your hips up and place your lower back on the foam roller
• With both feet firmly on the ground, lean over to the right side
• Roll up and down the length of your lower back. Be mindful of your spine!
• Roll out right glutes for 30 to 60 second, then switch to the other side

IT band

The IT band is a thick strand of fascia that runs the length of your thigh; when it gets tight, it can pull the knee out of alignment. This band is vital for stability in your knee especially during running, so, if you have a tight IT band you’re risking the knee to track out of alignment. 

• Lying on your side, almost in a side plank, place your roller on the side of your thigh right below your hip
• Roll the length of your thigh, and stopping just above the knee. Go slowly, and be sure to not roll over the knee joint.
• Keep your top leg stacked, or place the foot onto the floor to give you less pressure
• If you find an especially tender point, try rolling forward and back to release the spot
• Roll for 30-60 seconds, then switch sides
• This one might be painful, which means you really need to do this!

Good luck rolling out, be sure to move slowly at first as it can be painful! Have questions? Feel free to contact me. 🙂

xx, Carlie