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The 3 Best Ways to Use a Foam Roller

Posted on: February 8th, 2017




Foam rollers are not just for yogi and runners anymore! This fitness tool that was once relegated to gym rats has now become a common site among many who are just interested in wellness and pain reduction. If you’re interested in foam rollers or even entirely new to the concept, you’re in the right place!

These are our top three suggestions for the muscles that will benefit the most from foam rolling. Before purchasing your own roller or starting your own routine, be sure to talk with a physician, trainer, chiropractor, or other trusted professional.

  1. Quads/ITB – Your quads are the muscles on the front of your thighs and the ITB (Iliotibial band) runs along the outside of your leg from the hip to the knee. Rolling this area of muscle and fibrous tissue is a go-to for most runners, athletes, and weekend warriors with problematic knees.
  2. Thoracic Paraspinals – Your thoracic paraspinal muscles are the large prominent muscles that run vertically along either side of your spine in your upper back (thoracic spine). Our lifestyles can put this area under stress almost constantly, primarily in individuals that sit at a desk for most of their work day. Rolling this area helps to straighten out this portion of the back, allowing your shoulders to sit back and down more easily. Feeling a few pops during this exercise is normal and okay.
  3. Pec Major and Minor- Your pec muscles are located over your chest. Again, being mostly affected by posture as in the thoracic paraspinal, the desk worker that spends a large part of their day working with arms in front at a keyboard and sitting slightly slouched will gain huge benefits from this exercise. Rolling these muscles will help your shoulders return to their natural position and remove extra stress to your upper back and neck.