This medium density green 36 x 6 is the most often recommendedsee at
First try your local fitness store.
The prices vary from seller to seller - from about $25 to $35. I have included more links at the end - free demos as well as books you can purchase. You should check your local fitness store to see if they have one or can order one in for you.
About the foam roller:
Massage is known to be of benefit for many reasons- relaxation, trigger point treatment, muscle spasms, tight muscles, improved circulation, lymph health, pain treatment just to name a few. Body builders often have weekly treatments to improve their overall muscle appearance.
Nothing can replace a great massage by a qualified registered therapist. I attend massage for overall health as often as I can, sometimes weekly, but as an adjunct to that I use a foam roller, the < $30 self- massage or self-myofascial release tool. I used one since quite early on in my fitness training for tense or sore muscles as well as for stretching and the reported reduction in the appearance of cellulite. I would like to pass on the information I have learned and hope you can make this inexpensive addition to your home gym. This is one tool you can use while watching Tv!
Nothing can replace a great massage by a qualified registered therapist. I attend massage for overall health as often as I can, sometimes weekly, but as an adjunct to that I use a foam roller, the < $30 self- massage or self-myofascial release tool. I used one since quite early on in my fitness training for tense or sore muscles as well as for stretching and the reported reduction in the appearance of cellulite. I would like to pass on the information I have learned and hope you can make this inexpensive addition to your home gym. This is one tool you can use while watching Tv!
· A foam roller is thought to increase body awareness – sure does – it really hurts –but in a good way – it often points out tight areas you did not even know you had
· Is a form of ‘myofascial release – loosening tight muscles
· It is reported to reduce the appearance of the dimples of cellulite
· Breaks down adhesions or scar tissue
· Increases blood flow and circulation to soft tissues
· You will notice some of the attached foam roller exercise routines are very ‘plank like” so the activity involved in using the tool is beneficial exercise.
I am sure you are anxious to begin. Here are several sites on how to use the tool.
http://www.sport-fitness-advisor.com/self-myofascial-release.html (scroll to bottom of article for animated routine)
excellent video http://www.mypypeline.com/store/video/prehab-foam-roller-stretch/ it shows how to increase the resistance as well
http://www.youtube.com/watch?v=VnEiYxbzM4Q from the workout muse
(for part two of the above article you have to sign up and pay a membership fee - don't bother - the first part provides an overview and there are plenty of free resources on the topic).
Hey, how come I never knew this could help reduce cellulite? I have patients ask me about this all the time, and I always tell them to focus on their health rather than appearance :) We women are way too hard on ourselves, in my opinion.
ReplyDeleteIt seems a lot of physios and kinesiologists and chiropractors learned about it in training but then forget about it and they see an article and it refreshes their memory.
ReplyDeleteThey are promoted for tight tissue, stretching, increasing flexibility and reducing cellulite.
Talk about myofascial release - just try it on IT band or glut or lats to find some of the very tender and tight spots.
I also used it to try and open my tight rib cage for upper body movements for belly dancing.
If you lay on it longways going up the back of the spine (stopping just at base of neck, place arms out to side (holding very small weights) and with arms close to ground or on ground slowly raise as high as possible - sort of like a lateral arm raise only on the ground and you can feel a stretch in the chest and thoracic area.
Not sure how it works for cellulite except perhaps the rolling action using body weight pressure "irons" the skin. Theories are they help massage areas and break up the interwoven fat fibers. They increase the flow of nutrient rich blood to these areas. It also helps to stretch connective tissues and improve circulation and enables the body to expel abnormal fluid retention and toxins.
In combination with regular massage from a good massage therapist (know any? :) many find great results. I know most every body building trainer promote both regular massage therapy treatments and use of the foam roller. Many well known body building competitors swear that massage gives them the edge to win by helping their training as well as the appearance of their muscles.