Lossen tight muscle with a foam roller

I use foam rollers in my stretch classes to help my clients work out the knots in their muscles. A foam roller is an inexpensive, super - versatile piece of equipment that can work of knots and help sculpt an incredible set of abs fast. The softness and give of the foam roller makes it a great prop for stretching. Use the roller under the feet, slip off those shoes and stand with the roller under your arch, gently apply pressure to the arch by leaning your weight forward and slowing roll your foot back and forth over the roller. If you want more pressure, hold on to something sturdy for balance and stand on the roller with both feet  and gently and carefully roll back and forth.  Using a foam roller in my opinion is a form of stretching and it is essentially a more affordable way to get a deep tissue massage. If you have not incorporated  using a foam roller in your program, you are missing out on some serious benefits. By slowing rolling over various areas of your body, you will help break up adhesions and scar tissue and speed up the healing and recovery process after your workouts. You should use it to loosen up common areas of tightness such as your outer thigh (iliotibial band, ITB), quadriceps, or upper back. Foam roller work by using the body's natural response to pressure. As you roll over tight spots or trigger points, the muscle relaxes. For especially tight spots, apply constant pressure rather than rolling back and forth. If you need to work out a few knots in your upper back , place the roller under your shoulder blade and cross your arms over your chest. Lift your hips off the floor and use your body weight to apply pressure on the tight areas. Hold up to 60 seconds. Another great technique for relieve of tension in the neck is to lie on your back with the roller under your neck. Allow your head to rest on top of the foam roller, so that  you feel a gentle pressure on you neck. You slowly turn your head to the side, or to the side and down( aiming your chin down to the shoulder).  Hold this position for up to 60 seconds. Performing exercises on an unstable surface is a great way to engage your core muscles and make total - body exercises like planks more challenging. Place both hands on top of the roller during a fuller plank or push up, or slide your roller under your toes during the exercise. This will force your body to work harder to stabilize. To make it easier, you should consider using a half roller with a flat bottom until you are ready for the full version. Foam rollers can be useful in a variety of ways and may help you with balance or release your muscles. You can also take your Ab workout to the next level by adding foam rollers, you will force your core to work harder to help balance your body on the unstable surface. Try do your crunches on the roller.  Check me out at Nate's 30 Day Total Body Transformation on face book. Stay fit for life!!!!