Foam Rolling

Foam rolling is an essential part of maintaining muscle function. It can be used as a pre-workout readiness or a post-workout recovery.

 

The muscle is surrounded by fascia (a sheath of connective tissue) that covers the muscle like the casing over a sausage. The muscle and fascia should glide smoothly for proper function. When the muscle and fascia experience injury or repetitive stress the smooth gliding motion between the muscle/fascia can become "sticky" from scar tissue build up. 

 

Foam rolling provides a convenient and effective way to keep the muscles and fascia healthy to stay consistent with your workouts and active lifestyle!

Foam Rolling: Lower & Upper Body Foam Rolling

Lower Body Foam Rolling: Calves, Hamstrings, Buttocks, IT Band, Quadriceps, Inner Quadriceps, Spinal Muscles

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Upper Body Foam Rolling: Posterior Shoulder & Triceps, Posterior Forearm, Biceps & Pectorals

CLICK here to download UPPER BODY FOAM R[...]
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Lower Body Rolling

Calves: 

Sitting with foam roller under calf muscle and crossing opposite leg over to add pressure.

Hamstring:

Sitting with foam roller under hamstring muscle. Support body weight with both hands and opposite foot on ground.

Buttocks:

Sitting with foam roller under the buttock. Cross leg over the other leg just above the knee. Support body weight with both hands and opposite foot on ground.

IT Band:

Lying on side with foam roller under the IT (iliotibial) band (side of leg). Cross top leg over to the front. Support body weight with bottom forearm, top hand, and top crossed leg on ground.

Quadriceps:

Lying on front with foam roller under the quadricep (front of leg). Support body weight with both forearms and opposite leg on ground.

Inner Quadriceps:

Lying on front with foam roller under the inner quadriceps (inner leg). Support body weight with both forearms and opposite leg on ground.

Spinal Muscles:

Lying on back with foam roller under the spine. Support head and neck with both hands. Support body weight with both feet on the ground and contracting abdominal muscles.

Upper Body Rolling

Posterior Shoulder & Triceps:

Standing with foam roller on posterior (back side) shoulder or triceps. Arm is fully extended. Use body weight to add pressure upon the back of shoulder.

Posterior Forearm:

Standing with foam roller on posterior (back side) forearm. Opposite hand places pressure upon wrist to add pressure upon the back of forearm.

Biceps & Pectoral (Chest):

Standing with foam roller on bicep or chest. Arm is fully extended with thumb facing wall. Use body weight to add pressure upon the bicep or chest.

Taira Chiropractic

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#(808) 948-8722

 

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Moiliili Professional Building

2525 South King St., Suite 303

Honolulu, HI 96826

(3rd floor of "Down to Earth" Natural Food Store)

 

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