With weight loss being the number one New Year's resolution, many of you may be starting new exercise routines or are taking your workouts up a level. This may be causing you to notice increased muscle tightness and soreness. Chiropractic adjustments ensure that your spine is aligned and moving properly. Stretching helps to warm up the muscles before exercising and lengthen the muscles after your workout. Another useful tool is the foam roller.
Foam rollers come in different lengths, widths, and can be smooth or bumpy.
If you're unsure on how to begin you can follow these steps:
- Pinpoint the sore or tight area of your muscle.
- Control your body as you slowly lower the targeted area so it’s centered above the roller.
- Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
- Hold for 20–30 seconds
- The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
- Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.
As you’re using your foam roller, experiment with slight adjustments to your body position in order to find the most effective technique. Remember that the discomfort you feel should be more of a "good hurt" and not a sharp pain.
Foam rollers can be used daily to combat tension and stress, before and after a workout, or to rehab a condition such as knee or back pain.
If you have questions as to what roller works best for your goals, or what muscle groups to target, let us know. We're here to help!