How a Foam Roller can compliment your Massage Treatments

Oct. 20, 2012 - PRLog -- A qualified therapist should be able to uncover any tightness in the muscles and detect any muscular imbalances, both of which if left untreated could develop into an injury. In an ideal world it would be great to have a weekly massage to keep your muscles loose. However, for many people this is simply not practical so self massage is a good way to prevent your muscles tightening between treatments with a qualified practitioner.

Using a foam roller properly will assist with the stretching and manipulation of muscles and tendons in a similar way to that of massage. By using a cylindrical roller made of high-density foam, you can use your own body weight to perform self-massage, helping to stretch your muscles and break down soft tissue adhesions. A popular size of roller is 36″ long and 6″ in diameter with a surface soft enough to be comfortable and hard enough not to crush under your weight. As you apply your weight to the roller, roll back and forth over a muscle. When you roll over an area of tension, stop rolling and hold your position on the tight spot for about 30 seconds – this will break down any adhesions.

Many people spend hours during the day, probably sitting at a desk, in a flexed position which puts unnecessary pressure on your lower back and lumbar spine region. In order to counter this static flexed posture you need to stretch your body into full extension. One of the ways in which you can do this is by using a Swiss Ball. Lie back on the ball until you find your point of balance and extend your body fully so that your back, neck and head follow the curve of the ball. Reach your hands over your head and rest them on the floor to steady yourself. Engage your buttocks and push your hips upwards, relax into the position and hold for up to 5 minutes. You can get the same lower back extension by lying on your back on the floor and arching your back over a foam roller.

The trigger point Grid is an evolution of the traditional foam roller. It is an easy and effective way to target tension in muscles and release the stiffness yourself. Although The Grid is slightly more expensive than the standard roller, it is tougher and will last longer. When your muscles feel heavy, sore and tight, make The Grid a regular part of your post-training routine.