FOAM ROLL WARM UPS

The myofascial system is made up of muscle and fascia, a tough sheet of connective tissue that envelopes muscle fibres. Through injury, over-training, poor posture, poor movement mechanics and insufficient recovery, painful “trigger points” can build up in the myofascial system. These trigger points are often described as adhesions and occur in areas of tight muscle where muscle fibres and fascia effectively become stuck together. This can restrict movement about a joint, and also places strain on surrounding tissues which must compensate for the weakness and can lead to injury.

Foam rolling is a marvellous way to stretch your tight tendons and muscles and work out your problem areas before activity and after activity. A good warm up will increase blood flow to active muscles, allow for efficient contraction and relaxation of both contracting (agonist) and relaxing (antagonist) muscles, lower tight . tendon and muscle resistance to motion, increase muscle temperature and therefore oxygen delivery and jump-start muscle metabolism for action.

Foam rolling is a technique for self administering myofascial release. The technique involves applying pressure to the target area using the foam roller, and manipulating the position by rolling backwards and forwards along the length of the muscle.

Also using the foam roller is a cost effective way of achieving full body massage, leading to improved performance and reduced risk of injury.

HOW TO WARM UP:

1. Place the roller of foam directly under the muscle group to be rolled.
2. Place your full body weight on the roller.
3. Pull your body back and forth slowly over the roller using your upper body.
4. Roll five times over each muscle group.  Repeat on the opposite side.

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