FOAM ROLLING DILEMMA

If? Why? How? When?

..to roll foam like a pro?

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Yes, foam rolling is a great form of self-massage, it can really relieve pain. Only though if you know how to do it properly, so that it actually helps you feel and perform better. Honestly, I was really sceptic when I saw this foam thing for the first time. Now, I cannot live without it. Here are some key points to roll foam like a pro :

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Understand what the origin of pain is. Don't roll foam if there is possibility of inflammation, because with increasing blood flow, you can actually make inflammation in your body worse.

Slow down and give your brain enough time to tell your muscles to relax. This is the time to release the tension. Don't skip cool-down and stretching and give your body the rest it deserves.

Be wise with how much body weight you use. It's better to be safe than sorry, so if you feel there is too much pressure (for example, while rolling your IT Band), plant the foot on the floor to take some of the weight off the roller. 

Make "it" a habit! Simply, you will get better benefits if you will do it on regular basis (after workout, long day at work, hiking...)

With foam roller under your knees (or just one knee) roll your body forward until the roller reaches your glutes. Then roll back and forth. 

With foam roller under your knees (or just one knee) roll your body forward until the roller reaches your glutes. Then roll back and forth. 

With your arms crossed over your chest, lie face-up with the foam roller under your upper back, at the tops of your shoulder blades. Bend you knees with your feet flat on the floor. Roll back and forth over your shoulder blades and your mid and upper back. 

With your arms crossed over your chest, lie face-up with the foam roller under your upper back, at the tops of your shoulder blades. Bend you knees with your feet flat on the floor. Roll back and forth over your shoulder blades and your mid and upper back. 

Place a foam roller parallel to your body. Let the inner portion of your thigh rest on the top of the roller. Roll your body until the roller reaches your pelvis. Then roll back and forth. 

Place a foam roller parallel to your body. Let the inner portion of your thigh rest on the top of the roller. Roll your body until the roller reaches your pelvis. Then roll back and forth. 

Place foam roller under your mid-back, at the bottom of your shoulder blades and roll forward, just a couple of inches, Then, roll back. 

Place foam roller under your mid-back, at the bottom of your shoulder blades and roll forward, just a couple of inches, Then, roll back. 

With foam roller positioned above your knees (or one knee) roll your body until the roller reaches the top of your thighs. Then roll back and forth.

With foam roller positioned above your knees (or one knee) roll your body until the roller reaches the top of your thighs. Then roll back and forth.

With foam roller under your ankle(s) roll your body forward until the roller reaches the back of your knee. Then, roll back and forth. 

With foam roller under your ankle(s) roll your body forward until the roller reaches the back of your knee. Then, roll back and forth. 

Roll your body forward until the roller reaches your lower back while sitting on the foam roller, positioned on the back of your thigh. Then roll back and forth. 

Roll your body forward until the roller reaches your lower back while sitting on the foam roller, positioned on the back of your thigh. Then roll back and forth. 

With foam roller placed under your hip roll your body forward until the roll reaches your knee. Then roll back and forth.  To increase intensity, you can place leg on the top your other leg instead of bracing it on the floor. 

With foam roller placed under your hip roll your body forward until the roll reaches your knee. Then roll back and forth.  To increase intensity, you can place leg on the top your other leg instead of bracing it on the floor.