If the first time you saw this black foam cylinder laying across the gym floor you said, “What is this packaging material doing here?” Then that makes two of us. But, don’t be fooled, foam rollers are one of the most valuable, inexpensive and versatile pieces of gym equipment out there today. So next time you see one, just “roll with it!”
What is a foam rolling? The best thing since massage therapists, foam rolling is a self myofascial release technique used to help release tension in your connective tissues. Simply put, when you go hard in the gym and your muscles feel tight and sore…foam rolling can help work out those kinks and knots. Foam rolling relaxes the muscle therefore allowing you to stretch in an extensible way.
How to foam roll? Foam rolling is easy as 1, 2, 3.
1) Identify where you are sore. Common areas are the lower back, upper back, hamstrings (back of the leg under your rump), quadriceps (front of the leg between your pelvis and knees), calves, inner and outer thighs.
2) Roll under specified muscle group until a tender spot is found. Take your time and avoid rolling like you are on a “slip n slide.”
3) Maintain pressure on the tender area for 30-60 seconds. This is the sweet spot. It will feel tight at first but really isolate that area and you will experience a pretty awesome massage!
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How to choose a foam roller?
Foam rollers come in various sizes. The traditional size is 12 inches long and 6 inches in diameter. However longer foam rollers can be up to 36 inches in length (these are the ones you see in the gym). Another element to consider is density. Depending on your sensitivity to tension or experience with foam rolling, you will want to start with a softer foam roller. Often the color of the foam roller distinguishes the density. White=soft, Blue=semi hard and Black=hard.
Easy right? “Now everybody get your roll on! “
More Fitness Below:
Listen To This Playlist While Getting Your Roll On!
Also On HelloBeautiful:
Celebs Tweet Their Thoughts About #JusticeForSandraBland
1. Jesse Williams
#SandraBland's treatment while attempting to travel freely on HER public roadways has been acknowledged as unlawful. She is already dead.
2. Taraji P. Henson
"SAY HER NAME #SandraBland"
3. Ava DuVernay
"'Why are you arresting me?' Because you know your rights. Because I can. Because no one'll believe you. #SandraBland"
4. Kim Kardashian
#WhatHappenedToSandraBland We need answers!!!! This is NOT ok! This is all shady! They need to own up to this & tell the truth!
5. Jussie Smollet
"A loss 4 words. #SandraBlandMatters #BlackLivesMatter 👈🏿tell me this should change once the nation shows that we do. "
6. Snoop Dogg
🙏🌹. Sandra. Rip. 🌹🌹
7. K. Michelle
R.I.P to this queen. This could've been any of us. My prayers go out to her family. #sandrabland https://instagram.com/p/5fvlO_AhCf/
8. Gabrielle Union
SAY HER NAME!!! #SandraBland #SandraBland #SandraBland #SayHerName
"We must get to the cause of #sandrabland death because this CANNOT happen again #deathorfreedom"
10. David Banner
"When will we fight back. A man's duty on earth is to protect women and children. Where are the gangsters? Preachers? We need you. Please."
11. Nicki Minaj
"Rest In Peace #SandraBland"
12. Talib Kweli
"We the people ask @LorettaLynch to investigate #SandraBland #KimberleeRandleKing RETWEET "
Signs. Signs. Signs all around us. The Message is Here. #SandraBland
14. Missy Elliot
"When I look at the #SandraBland traffic video it brings so many emotions😳😢😡😡😤!"
15. Jessie J
"God bless your soul Sandra | #sandrabland | Change needs to come |Justice needs to be served | Heart… https://instagram.com/p/5fV79mQ0aw/ "
16. Jackee Harry
"It's time y'all, it's time.." #SandraBland #BlackLivesMatter
"In memory of #SandraBland these things don't make no kinda sense "
18. Holly Robinson Peete
I really don't look forward to having ANOTHER difficult conversation w my kids tonight...but here we go again😧💔 #SandraBland #SayHerName 😢
19. Jeffrey White
Sadly, doesn't matter by whose hand she died. Unjustified arrested set the outcome in motion. The state murdered her. #JusticeForSandraBland
Sandra could have been your mother, sister, aunt, friend or if she wasn't killed the community outreach advisor A&M. #SandraBland
21. Joan Smalls
"My heart is broken. Sending my deepest condolence to her family and friends. May you find Strength, Peace and Justice. When will this stop? #EqualityForAll #RIP #Why #SayHerName
22. Gladys Knight
Sandra Bland.... #SayHerName #SandraBland
23. Cara Delevigne
Things need to change NOW #SANDRABLAND #Justice #Equality
24. Meek Mill
"Rip to that young lady that lost her life about a traffic stop! 🙏 ima make sure I pray for her and her family! 🙏😄😄😄"