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WHAT YOU NEED TO KNOW ABOUT FOAM ROLLERS

<div class="ExternalClass4DA8B1258FA346BBB3FA94BEDF39D5E1"><p><img src="/sites/content/PublishingImages/blog/2017/Foam%20Rollers/Foam%20Rolling.jpg" border="0" alt="" style="border-width:0px;border-style:solid;margin:5px;" /> </p>The foam cylinder is used to self-massage pressure points to relieve muscle tension and pain.<div> <br> </div><div>The long-term benefits include better circulation, more flexibility, improved spinal health and less stress.</div><div> <br> </div><div>“According to The American College on Exercise (ACE) the benefits are often compared to getting a massage, because as you roll on it, fibrous tissue is broken down and circulation is boosted, helping to relieve tension and pain” Virgin Active’s National Product Development</div><div>Manager, Ceri Hannan states.</div><div> <br> </div><div>Whether you’re already a firm believer or just curious, here are five essential basics about using a foam roller.</div><div> <br> </div><div> <strong>Use the right roller</strong></div><div> <br> </div><div>Ultra-firm, dense rollers are made for fast relief for very tense muscles, while softer and less dense rollers are for gentle use over a prolonged period. The latest Grid rollers have indented surfaces to target trigger points.</div><div> <br> </div><div> <strong>Post-workout is best</strong></div><div> <br> </div><div>There’s a common misconception that foam rolling can be done as a warm-up but it causes muscles in the body to relax, which is not necessarily best before workouts.</div><div> <br> </div><div>Do the foam rolling post-workout, once muscles are warm and ready to be pressured.</div><div> <br> </div><div>Alternatively, try it at the end of the day to unwind before bed.</div><div>Foam rolling also works as a daily de-stressing tool, even if you haven’t worked out.</div><div> <br> </div><div> <strong>Take it slow</strong></div><div> <br> </div><div>Resist the urge to do quick, fast-paced movements over the roller. This could cause more injury or inflammation.</div><div> <br> </div><div>Spend about 60 seconds on each tight area, roll slowly, and adjust the pressure if you need more relief.</div><div> <br> </div><div> <strong>Watch your posture</strong></div><div> <br> </div><div>It’s important to maintain good form while doing foam roller exercises. Bad posture can cause injury or make muscle tension worse.</div><div> <br> </div><div>It’s best to learn how to use a foam roller with a personal trainer or to use the mirror at your</div><div>gym to monitor your posture.</div><div> <br> </div><div> <strong>Commitment is required</strong></div><div> <br> </div><div>Repeated exercise is necessary to truly feel the benefits of foam rolling so try and make it a habit. It only takes ten to fifteen minutes a day and the rewards are well worth it.</div><div> <br> </div><div>Ready to roll? Find your nearest Virgin Active health club at <a href="/">www.virginactive.co.za</a></div></div>

2017-08-06T22:00:00Z

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