In our training facilities we develop customized exercise programs for individuals based on the specific performance, or rather lack of performance of their bodies. However, what we really do is educate people on some of the basic concepts of movement and how our body is designed to move. Prevalent in the literature of many medical and athletic practitioners is one of many basic principles: our body was designed to be in motion. Contrary to this our industrialized world continues to provide the means for us to move less and less. Lack of motion compromises our body similar to the old saying, “use it or lose it!”
Harmoniously like a symphony orchestra we have over 200 joints and over 650 muscles that were designed to function together to support, move, twist, and bend our body perpendicular or otherwise to the forces of gravity. Beyond that we start as small children and grow throughout life engaging in limitless numbers of activity and variations all affecting the development and the fragile balance of these intricate systems of movement. The sheer complexity of that concept alone makes it easy to grasp why so many of us have uncomfortable dysfunction within our structure yielding a limited ability to move, perform or live without pain.
For years I have believed in the benefits of exercise, chiropractic and massage as a nearly complete solution to maintaining the greatest degree of function and the ability for our body to move normally without pain. Today I’d like to share with you a tool that can be used in your own home that will cost no more than your typical 30 minute massage and can increase the effectiveness of your exercise, chiropractic, or massage treatments with as little as 5 min per day.
A round dense foam roller can provide deep myofacial release similar to therapeutic massage and is easy to use. Most commonly used on the outside of our thigh to provide release to our IT band (illiotibial tract which is commonly shortened from long periods of being seated) this roller can be used on many major muscle groups for release. Using the IT band as our example lying on your side you would position the roller comfortably below your hip. Placing your hands on the floor for support and crossing your upper leg in front to rest your foot flat on the floor you would slowly roll toward the knee. Never roll over a joint, you should always stop comfortably above a joint or you provide undesired stress on a support structure while our intent is to affect and release soft tissue. Roll slowly, it may be quite tender.
It is recommended that you stop on a tender spot for about 30-45 seconds during which you may feel a lessened amount of pain as the muscle spindles react by lengthening. Treat each area for just a couple minutes and always take a day off if you find that area tender after a 24 hour period. Your trainer, chiropractor, massage therapist, or physiotherapist can all give you suggestions about which muscle groups may be out of balance, or notably shortened. These are all areas that may benefit from treatment with a foam roller. Take a look at the how to video demonstration of effective use of the foam roller.
