Welcome To The Foam Rolling Mini-Course for the Lower Quarter!
Self myofascial release using a foam roller has been proven over and over again in recent literature to…
- reduce pain
- improve flexibility
- improve recovery time
- decrease post exercise soreness
- improve performance
- reduce arterial stiffness
- improve overall cardiovascular health
If you would like the detailed breakdown of the benefits of foam rolling and the current theories on why it seems to help, please check out this well done article
Below Is The Video With All The Different Areas Included…Enjoy!
(Below the video are links to each individual area that will come up on a separate post for fast reference.)
Piriformis / Glutes (Hip External Rotators)
Gluteus Medius / Gluteus Minimus / Tensor Fascia Latae (Lateral Hip)
Hamstrings / Calves (back of legs)
Oh WOW – and OUCH – and THANK YOU!
DId I mention OW?
I have attempted – extremely poorly – at doing some kind of roll out for the legs and hips before but really had NO idea what I was doing and gave up trying as I was only going to do myself damage – this is such an excellent video and I feel much more confident in how to do this properly and thoroughly too. Thank you so much for making this video. Absolutely brilliant.
Cheers, Kristina (Aussie living in London – yep still around just fell off the face of the planet for a while!)
Glad you like it, Kristina. Nice to have you back on the face of the planet!
I agree with Kristina. "Oh WOW – and OUCH – and THANK YOU!" I will be able to use the foam roller because you taught me how to get up and down off of the floor, (still not pretty, or easy, but gets better everyday). It would seem to me that eventually rolling should help make it easier for me to get up and down off of the floor. Thank you so much for this clear, concise presentation that can be studied over, and over. I also love that you made links to each individual area. That makes concentrating on one area much easier. Thank you also for including all of this in the course. The whole course is amazing. It has made more movement possible for me than I ever thought possible. I will always be grateful to you for sharing your wisdom, as I am sure will so many others.
Glad you find it valuable, Carol. You might just find some areas while you explore with rolling that can allow better range of motion for your hips.
Do you use the same muscles rolling hamstring when pushing away with two pillars of hand as in full body antigravity ex.
Essentially, yes. But your shoulders will require good mobility and strength while extended behind you. Use the Posture Dip as a good prep / strengthening move.
I love your foam rolling videos, though some of my muscles are so tight I think they will need a lot of persistant work. My calf muscles are particularly tight and seem to have little spasms in the morning.
Do you have or could you make a video for the upper body? I seem to have an issue in my left shoulder blade. I have been just rolling on the roller trying to hit it but not sure if it is a good idea or not. Perhaps I can show you the location on a skype this week.
A few things I have observe since beginning your exercises:
I am noticing a change in the place it hurts in my spine – It is a bit higher up. Lots of crackling in the upper part of my spine and shoulders.
I suddenly thought about a couple of things to quit doing for my shoulder pain – carrying a too heavy purse, observing my sleep positions and taking more breaks from desk work along with encorporating your exercises.
It is so wonderful to have this forum to read others questions and ask mine.
Yes, I will likely do some self release instruction for the upper quarter, but helping you in person during office hours will be best of course.
We can also talk more about the changes you’re experiencing.
Good instincts regarding carrying heavy purses, sleeping position, and microbreaks!
Is it safe to assume that if rolling soft tissue is really painful, it's likely very beneficial? Rolling the back of my right shoulder/armpit area is intense. Doing the same on the left side is no problem.
Usually…go easy at first and check your reaction / results afterwards with an audit of a movement that was previously painful and or dysfunctional. If it improves (or at least does not worsen) then continue with more tissue work.
Obviously…if it makes it worse. Discontinue.
The edge of the scapula your working on is definitely a great place to open up.
Dear Dr. Steve,
I see that you recommend the OPTP standard foam roller. They also have one described as “firm” that seems to be higher density.
If we don’t mind very firm pressure, is it better to get as firm as possible?
can you post the exact name and info about the roller you purchased so I can check it out? Thanks.
I was looking at this one, which seems to be very firm, maybe firmer than the one you have listed in the resources section. It is lower in price, but looks like good quality.
Then the same brand you recommend has this one
Both of these seem firmer than the standard OPTP one.
Would the firmer one be better in the long run?
I can take a lot of pressure and have been using a short firm one I already had and it seems to work well – I just need a second one to keep at my son’s house where I visit a lot. I am not sure how it stands in firmness – it is a white one that looks like styrofoam.
Also,is the OPTP one worth the extra cost?
The firmness of the basic silver AXIS brand is fine even for the long run because it’s comfortable enough to spend extended time in the floor angel position and still firm enough to provide adequate pressure for self myofascial release.
My experience and my patients’ experience with the super high density rolls is they just aren’t comfortable to “relax into” during the floor angels.
IMO…The high density rolls are more suitable for Crossfit gyms, etc.
A nice bridge to try is the Amazon brand. It’s between the density of the Silver OPTP AXIS basic and the high density black versions. https://www.amazon.com/gp/product/B00XM2MRGI/ref=oh_aui_detailpage_o06_s01?ie=UTF8&psc=1
BUT it may be a bit too firm for people with thin skin / sensitive tissue.
Personally, if i had both to choose from, I would choose the basic Silver OPTP AXIS Axis anyday if I wanted to relax into some angels and pay my tissue debt.
Hope that helps.
Great information -I will definitely follow your advice. The foam angels are a very important part of my regular routine.
Thanks so much for getting back to me so quickly and for your terrific course.