Steve Shepard’s Foam Rolling Tips
Why should I use a foam roller?
Foam rolling helps with facial release & muscle tension. So instead of getting yourself a professional massage, it’s just a quick & easy way to loosen the body.
What foam roller should I buy?
There’s lots on the market, I’d suggest just buying a basic flat & smooth roller.
Here are some of Steve Sheppard’s tips for foam rolling:
IT Band (side of thigh):
So IT bands often become really tight for most people. You want to start at the top of the hip roll down to the top of the knee cap. Again, taking around 20 seconds and finding those tight areas.
Abductor:
So for rolling the adductors you need the foam roller on the inside of the leg. This can be quite painful so make sure you support your body. Starting at the top of the groin roll down to just below the knee cap.
Calf:
Starting with the foam roller at the top of the ankle, support your bodyweight with both hands and all you do is roll up to the back of the knee taking about 10-20 seconds. Any bits that feel tight just stay there that bit longer.
Hamstrings:
To foam roll your hamstrings support your body with both legs on the roller. Start at the bottom of your glutes roll to the back of your knee. If you have really tight hamstrings you can actually use a small ball like a tennis or golf ball to really get in the tight areas.
Back:
Most people have got really poor posture and rounded shoulders so the foam roller is a good way to open the rib cage and the top of the spine. Make sure that the foam roller is placed in the middle of the back, hips to the floor and you take nice deep breaths.
Lats:
Your lats can become very tight and not many people stretch them. So get the foam roller on the side of the lats and make sure you take your time because they’re a really sensitive muscle when you foam roll them.
Disclaimer: These are just suggestions and tips. If you have any medical conditions or injuries, then please get in touch with a medical professional before doing any foam rolling.
