Fitmark Ambassador Jelani Kelly addresses the importance of foam rolling for the muscles and the benefits you will reap from it
There are many days that I am sore. If you are someone who is training hard consistently you know what I am talking about. If you are someone who only trains hard sporadically that day after I am sure you are pretty sore as well. Well that often times is because you have a case of DOMS (Delayed Onset Muscle Soreness). This DOMS is a love /hate relationship for me and I am sure it may be for you too. I love that I am DOMS because that means I put in some good work at the gym but I do hate how it hurts to go up stairs after leg day. Can I get an AMEN from anyone? haha. Ok so there are a number of options you can do to help with DOMS but I am gonna talk to you about one that is growing in popularity.
Foam Rolling has become a very popular method of helping with muscle soreness. The scientific terminology for this is ‘Self Myofascial Release’ and it is a number of exercises where you apply pressure to your muscles on foam and roll along it. You use your own bodyweight and here are some of the benefits:
• Corrects muscle imbalances
• Improves joint range of motion
• Relieves muscle soreness and joint stress
• Increases extensibility of musculotendinous junction
• Maintains normal functional muscular length
For me the most important benefits are the range of motion and relief of muscle soreness. The best thing about this is that is very affordable these days. Many gyms are starting to carry them in the gym if you don’t want to buy one. If you are looking to buy these days you can find a variety of models online or you can even go to your local Walmart or Target stores.
Some of my favorite exercises with the foam are for my quad, hamstrings, hip flexors, IT band, and lower back. I like to do about 20 reps on each side of my body. My pics will demonstrate these. Here is a one little tip: you should feel some pressure and a little pain when you are rolling. That means you are working that muscle. Think DEEP TISSUE MASSAGE. I hope my pics help and good luck and attack the Day!
Stay fit,
Jelani Kelly
Fitmark Ambassador 2013
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