Basics of Foam Rolling
This may be a completely foreign concept or something you’ve known about for years. However, even if you fall in to the second category, I bet it’s been a while or you lack a routine. Foam rolling is SO important for everyone. Below I break down some of the basics, and will be following up with additional moves specific for the postpartum period. Right now, many of us are exercising at home or outside - running & stationery bikes (hello quads and IT band) or spending your days breastfeeding and holding baby (yikes upper and low back!). Do yourself a favor, grab a foam roller, 5-10 minutes, and watch this quick guide.
Why is this important postpartum? Your pelvic floor is the center of your body and kinetic chain. If the arches of your feet or hamstrings are tight, your pelvic floor will be affected. If your neck is out of alignment, again, it all trickles down. Alleviating pain and tightness throughout the kinetic chain keeps everything functioning properly and addresses compensations. We all want and NEED the pelvic floor working properly, right? It’s all about maintaining balance.
Basics:
Start at the bottom (calves) and work your way up (back)
When you find a knot - STAY THERE FOR 30 SECONDS and BREATHE
Work the knot - back and forth and let the blood flow and break down the facia
Stay longer on points that are very sore such as your back or IT band, give yourself some love!
You will feel more open after this session. Best time to do this is anytime you can fit it in! Generally assumed to be best before a workout, it’s all about doing it, not when or for exactly how long - watching TV, listening to a podcast, waking up in the morning, before bed, after a workout.
Can you give up a little space at home for a foam roller? Try one of these. Maybe grab a trigger point ball or tennis ball while you are at it, your shoulder blades will thank you, I promise!!
Reach out for more tips and tricks and full recovery packages. See you soon!
xo
