Foam rolling is a form of self-massage (also known as self-myofascial release) that involves applying pressure to specific muscles to relieve muscle tightness and tension, increase flexibility, and improve recovery.
Pre-workout foam rolling can increase tissue elasticity, range of motion, and blood flow. It’s a great way to prepare the body for exercise and protect against injuries. Post-workout foam rolling can help with muscle recovery and decrease muscle soreness.
Not a gym junkie? Even those who don’t exercise regularly can reap the benefits. Foam rolling is an excellent way to help alleviate everyday muscle aches and pains. Regularly sitting or standing at your job can help to straighten out rounded shoulders and improve posture.
Foam Rolling Benefits
- Improved range of motion
- Reduce muscle tension
- Increases muscle flexibility
- Boost muscle performance
- Speedy muscle recovery
- Promotes relaxation
- Increases elasticity of muscle tissue
- Prevent muscle adhesions
- Reduce muscle stiffness
- Increases blood flow & oxygen
- Reduce risk of muscle injury
- Improved posture
Types of Foam Rollers
A foam roller is usually cylinder-shaped and made of foam. Rollers come in a range of sizes and various levels of firmness:
- Smooth, low-density foam rollers – smooth and even surface texture. A gentle option for people new to foam rolling or with greater sensitivity.
- Firm, high-density foam rollers – hard pressure for a more intense deep tissue massage.
- Textured rollers – exterior grids, ridges, or knobs to work out deep knots and muscle tension.
Shop Sober Sweat’s Favorite Foam Rollers on Amazon
You don’t need to be rollin’ in the dough to afford a quality foam roller. Here are some Sober Sweat favorites that won’t break the bank:
Foam Roller, LuxFit Speckled Foam Rollers for Muscles ‘3 Year Warranty’ Extra Firm High Density For Physical Therapy, Exercise, Deep Tissue Muscle Massage MyoFacial Release Body Roller (Blue, 18 Inch)
TriggerPoint GRID Foam Roller for Exercise, Deep Tissue Massage and Muscle Recovery, Original (13-Inch), Black
Sober Sweat’s Favorite Foam Rolling Videos
The Best 5 Minute Foam Roller Routine You’ll Ever Do:
Full-Body Rolling Out Routine – Perfect Form with Ashley Borden:
Sober Sweat Foam Rolling Tips
Foam rolling can be a bit painful at first, especially if your muscles are tight. Start with a softer foam roller and light pressure. Stick with it and soon enough it’ll hurt so good!
- Take your time and roll slowly over the full length of the targeted muscle.
- Start by rolling 10 seconds at a time per area. Work your way up to 30 to 60 seconds at a time per area.
- Keep your foam roller by your TV for a visual reminder to roll while you watch the tube.
- Don’t forget to hydrate. Drink plenty of water after foam rolling to assist with recovery.
- Remember to breathe!
Get foam rolling to some great tunes! Listen to Sober Sweat’s Ultimate Foam Rolling Playlist on Spotify:
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If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
Resources Are Available
If you or someone you know is experiencing difficulties surrounding alcoholism, addiction, or mental illness, please reach out and ask for help. People everywhere can and want to help; you just have to know where to look. And continue to look until you find what works for you. Click here for a list of regional and national resources.
