I like to use foam rolling a lot to help gain new range of motion for my clients. It’s fast and easy to do. It’s also a great option for people who have pain with stretching or at their end range of motion (think shoulder impingement or femoral acetabular impingement patients). In these folks we can gain motion without causing more pain or irritation. Here are 2 ways we can gain even more effectiveness with this intervention
1: Pre-stretch the target muscle
2: Contract the opposing muscle group
2 Easy Ways to Get the Most out of Your Foam Rolling 1) Pre-stretch the target muscle. In this example I'm stretching my hamstrings and quad musculature prior to rolling. This adds some extra lengthening. 2. Fire the opposing muscle group. Reciprocal inhibition is the contraction of a muscle group forcing the relaxation of the opposing muscle group. For the hamstring roll I flex the quadriceps and for the quad and hip flexor roll I flex my hamstrings and glutes. This way we get more relaxation and range from rolling. @championptp @olychad @powermonkeyfitness #reebok #teamreebok #physicaltherapy #mobility #foamroller #crossfit
Want more strategies to improve your mobility? Check out my latest assessment and correction digital product:
The Ultimate Guide to Understanding and Fixing Technical Flaws in the Handstand, Muscle-up and Olympic Lifts
They see me rolling,
Does Foam Rolling Actually Improve Mobility?
How to Put Together a Mobility Program for Athletes
Evidence Based Guide to Eccentrics for Mobility
Why Do I Have Knee Pain? Complete Guide to Patellofemoral Pain Syndrome: Part 7 – Rehabilitation
Does Foam Rolling Increase Long Term Flexibility?
Two Interesting Benefits of Foam Rolling
How to Assess Overhead Mobility: Part 3
Why You Should Foam Roll After Training