Full Body Foam Rolling

Foam rolling is extremely beneficial for releasing tight muscles, relaxing muscles after a tough workout and can reduce soreness and inflammation. It can also improve joint range of motion.

Try out foam rolling these muscles:

? PECS

Stretch out your pecs by lying on the foam roller and allowing your shoulders to fall back

? UPPER BACK

Position the roller under the shoulders and use your legs to move your upper back back and forth over the roller

? LATS

Place the foam roller just under your shoulder blade along the side of your body where your lats are and roll over the area

? LOWER BACK

Similar to the upper back just place the roller just above your hips

? TFL (Tensor Fasciae Latae)

This is the muscle right on the side of your hips and it known for being the tightest when foam rolling… Roll from the hip down to just above the knee

? QUADS

Place the roller on the ground and lay your legs on top of it using your arms and core to help roll forward and back

? CALVES

Place under your lower legs and use your arms to lift you off the ground moving back and forth over the roller

? HAMSTRINGS

Similar to calves but place under your upper leg and roll from the glutes to just above the knee

? GLUTES

Sit on the foam roller and move up and down, side to side and in semi circles to roll out your glute muscles

DO NOT complete these movements if they cause you pain!

? Contact us to learn more about foam rolling and how it promotes muscle recovery.

Check with your health care provider to ensure these are right for you.

PhysioMax Wellness is a Physiotherapy clinic located in Burlington, Ontario. PhysioMax Wellness offers; physiotherapy, chiropractic care, massage therapy and more. We use manual therapies as well as various modalities to improve the rate of healing from injuries. Our goal is to work with you and for you to create personalized plans to recover from injuries and help your reach your health goals for conditions you may have.

Julia de Reijke RKin, CSEP-CPT, BASc Kinesiology (Hons), DipFTHP