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How to get the most out of your foam roller
Whether youre using your foam roller at home or in a gym, heres how to get the most out of the practice.
Before she gets a class rolling out, Crunch trainer Karen Nuccio likes to get everyone moving and focusing on what theyre going to be stretching. If were going to be working the side, were going to do a butt exercise and then actually roll that out and find trigger points to release, said Nuccio.
Rolling out can be uncomfortable, awkward and even painful, which can make it easy to lose focus on what the rest of your body is doing. But its important to engage your core and not tighten up. The best way when working the foam roller is to be present, said Nuccio.
The more relaxed you are, the more youll get out of it. You have to relax so the muscles can open up, said Rika Keck, a holistic health fitness and nutrition consultant with NY Integrated Health. You need to breathe into it.
Avoid additional pain
Not every part of your body is supposed to be rolled. Dont roll it on your bones or spine, said Keck. You can hurt yourself.
Buy the one thats right for you
Foam rollers have different densities, so make sure youre using the one thats best for you. If youve never used one before, or arent that dense in your muscles, you want to go with a softer one, said Keck.
Dont know how to get started or what to target? Dont be afraid to ask a professional.