Foam roller exercises

By Bio Island Nutrition Team

Using a foam roller regularly has fantastic benefits on the body as it applies pressure to the muscles, helping to manipulate and break up any knots, stiffness or tension that can form in your muscles and tissues. It has very similar benefits to a sports massage, as it reduces inflammation, minimises scar tissues and joint stress, it also helps with circulation.

Below are some different techniques you can try using the foam roller. It is best to do move in sets of 3 -5 for 20 -30 seconds at a time. It’s important to remember when using a foam roller to do it slowly and using your body weight to apply as much pressure as feels comfortable. Also taking long breaths as you roll as this can help increase the blood flow to your muscles.

To get the best results out of your foam roller it is important to:  

1. Engage your core by pulling in your belly button towards your spine.
2. Foam roll before any exercise, instead of after. This helps with recover time and range of motion.
3. Target areas needing extra pressure by rolling one inch per second.

Benefits of foam rollers:

1. Helps you recover faster after a tough workout - When you’re inactive, the muscles can become tight. The foam rolling motion may allow it to become more supple, aid healing and restore its ability to move with more fluidity.
2. Helps reduce muscle soreness
3. Helps reduce arterial stiffness
4. Can improve flexibility and range of motion

Reduces recovery time from injuries, tight muscles can be more prone to injury, so self-release of muscles and fascia can help loosen everything up. 

This information does not take into account your personal situation and is general in nature. You should consider whether the information is appropriate for your needs and seek professional medical advice.

Always consult your healthcare professional before taking any supplements or if any concerns arise.