M.O.M.s Method Foam Rolling
M.O.M.s Foam Rolling Q&A!
We’ve all seen them- Those long cylindrical pieces of foam at the Mind Over Matter Studio, or at the physical therapist’s office, but what are they? If you were able to attend our recent Stretch and Roll workshop, you have had an introduction to this great tool, but read on to learn some moves to try at home! If you couldn’t make it to the workshop, have no fear, you’ll soon understand what these pieces of foam do, and as a bonus, how to use them!
What IS it?
Quite specifically, foam rollers are long cylindrical pieces of foam in varying levels of firmness- from quite firm to ones much softer in density. Originally made of regular foam such as used for packing material, rollers today are much higher quality and longer lasting, meaning years of use out of your roller!
What are foam rollers for?
Foam roller are for self massage or Self-myofascial release (firmer rollers mean deeper massage, with softer rollers providing a more comfortable and gentle one.) Myofascial release allows tense and sore muscles to relax and lengthen, aiding in flexibility as well as creating longer, leaner muscles.
Are foam rollers for me?
Yes! Anyone can use a foam roller, but just as with any kind of physical activity make sure you listen to your body . Some discomfort may happen during rolling, especially when working over a particular sore point of tension, however it should not be beyond the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better. Just listen to your body and you can start working foam rolling into your daily routine!
How do I use one?
There are hundreds of different moves you can do with a foam roller, here we’ll give you some tips on how to roll out three major muscles so you can get started on your own! For most moves, begin with small sections of the muscle you are working to allow each part to release before moving on to the next section.
Outer Hip Massage:
-Lie on your side with your outer hip against the roller, and your elbow and lower leg on the ground for support.
-Cross your top leg over, placing your foot on the floor in front of you. Make sure your hips are stacked, and your obliques are pulled up and in to help stabilize your core.
-Slowly and carefully roll up and down the outer hip area, starting in small 2 inch sections and working your way through the entire hip area.
-Reverse, and repeat!
Quadriceps Massage:
-Lay flat against the roller with the front of your thighs pressed against it. Start low (being carful not to roll over your knees). Press your forearms into the ground for support. Make sure your shoulders are stacked over your elbows, and your are extending through the top of your head for a long neck.
– Keeping your core firm, slowly roll over the foam roller in small 2 inch sections from above your knees all the way to your hips.
-For variations you can also rotate your hips in then out, and repeat with small sections each time.
Gluteal Massage:
-Sit on the roller with your knees bent and feet flat on the floor. Your arms are behind your back, supporting you.
-Now cross your left leg over, lean to the left and roll over the glute, focusing on any tight or sore areas.
-Lean to the other side, and repeat.
Congratulations! Now you have a better understanding of what Foam Rollers are, and even know some simple moves you can try at home. We have rollers available for purchase in the studio, so get one today and start your journey to that longer, leaner version of you!
If you have any questions about the moves here, or specific body parts you want to learn how to roll, let us know in the comments section!
Lots of M.O.M.s Love,
The Team
