How to Do
How to Do It Band Foam Roller Stretch, Smr
Throughout the movement keep your head in a neutral position and your bottom leg slightly off the floor for stabilization.
Do this in moderation as it can be extremely painful.
Beginning
Beginning Band Foam Roller
1. Place the foam roll on the ground and position yourself lying on top of it on your side. It should be placed just below your hip.
2. Move onto your side and lie on top of the foam roller.
3. Keep your lower leg a little above the ground.
4. Make sure your head is in a neutral position with your ears in line with the shoulders.
5. Start in moderation as this stretch can hurt.
Movement
Band Foam Roller Movement
1. Roll from just below your hip down to your knee, you should be rolling on the side of your thigh and being sure to stay stabilized throughout the entire movement.
2. Once you find a tender spot, hold that position for 30-60 seconds or until the pain alleviates by around 75%.
3. Continue rolling looking for tender areas then switch sides.
4. Start just under the hip joint and move down the thigh around the knee area.
5. When you feel a tender area, stop, and keep the foam roller on that spot until the pain goes down by 50-75%
Benefits
Band Foam Roller Benefits
It can help relieve muscle tension, soreness, and inflammation, as well as increase joint range of motion. Foam rolling can be a useful tool to incorporate into your warm-up and cool-down routines before and after exercise.
