Name: Playbook - Trevor Siggs - Full Body Foam Rolling
Uploaded: 2021-04-13T18:53:35.544Z
Duration: 15 min
Description: Full Body Foam Rolling

Joe Anthony Casas

Foam Rollers are an excellent tool used for helping your body warm-up and/or cool down after a hard training session. It is also great to do on “off” days where you are aiming to try and rest and recover. There are many different kinds of rollers to use, I would suggest starting with a softer one if this is your first time utilizing it. It is extremely beneficial in increasing flexibility, decreasing muscle soreness, tightness, joint stiffness and eliminating muscle knots. Foam rolling is a method of self-myofascial release, which basically means self massage. I highly recommend you incorporate this in your every week programs.

Here you will be foam rolling your glute muscles, be sure to hit one at a time and hit both glutes. It is better to isolate each side because it forces more pressure and allows the foam roller to get a deeper massage. You want to sit directly on the roller and gently rock forward and back.

Glutes Foam Rolling

Here you will be aiming to foam roll the hips, be sure to use your hands to alleviate some of the pressure if it is overbearing. If possible keep the foot of the same hip you are rolling, off the ground so it can isolate the hip more. It may be slightly uncomfortable but if it is painful, take less pressure off the weight of your hips. Make sure you do each side.

Hips Foam Rolling

Here you will be targeting the groin muscle. This will be more sensitive than most areas so be sure to find a comfort threshold before going right into it. You do need to slide more than a few inches to hit the groin area. Use your hands and feet as ways to add more or less pressure to the roll.

Groin Foam Rolling

Here you will be using the foam roller to stretch your chest and massage the muscles surrounding your back/spine. You do not need to actually roll much on this one but you want to find a spot you can bend your back on the roller. The further you move the roller down your back, the more pressure and deeper the massage will feel. Work your flexibility slowly before trying to do too much. Feel your chest cavity open and stretch as well.

Chest/Back Foam Roll

Here you will be targeting the lats on the upper sides of your body. This is very sensitive area and tends to be a little more painful than others. I would suggest finding what amount of pressure feels right before starting the roll. You can always add more pressure as you get more comfortable. Slowly rock back and forth on the lats and be sure to hit both sides.

Lat Foam Rolling

Here you will be targeting the outer part of your chest into your shoulder muscles. This is another one of those more sensitive areas so be sure to find a stable and comfortable threshold before you start the roll. Place the roller on the chest and roll it out to the shoulder joint. For females this may be a little awkward but can still be utilized so just find the best comforting position to roll here. Be sure to hit both sides.

Chest/Shoulder Foam Rolling

Here you will solely focus on rolling the whole quad muscle. If possible, keep the opposite leg (that’s not rolling) elevated to really isolate the quad rolling. Find a comfort level and really roll out the whole quad from the top to the bottom just before the knee cap. Each quad can get upwards of 45 seconds of slow, controlled rolling.

Quads Foam Rolling

Here you will be targeting the hamstrings. This one usually has the least amount of tension so be sure to elevate the opposite leg to add more pressure and get that deep massage into the hamstrings. This can be done up to 45 seconds on each hamstring.

Hamstrings Foam Roll

Here you will be targeting the calves and work your way down to your ankles or Achilles. Elevate the other calf/leg that is no rolling so you can really get a deep pressure and isolate the rolling calf. As you roll you can aim to hit the inner and outer sides of the calves as well. Make sure you roll both calves and ankles.

Full Body Foam Rolling

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