article courtesy of muscleforlife.com and found ::here::
foam roller that the fit beasts uses can be purchased ::here::
Foam roller exercises are a fantastic, inexpensive way to increase mobility and performance, prevent injuries, and eliminate nagging muscle pains.
Foam rolling used to be a mysterious, “experimental” technique used solely by professional athletes, coaches, and therapists, its ultimate effectiveness unproven.
Well, thanks to years of technique development, and a bit of recent clinical research, foam rolling has become a common practice for people at all levels of fitness, and for good reason.
For just $20 – 40 and 5 – 10 minutes of your time, a few days per week, you can use foam rolling to dramatically improve mobility and thus range of motion, to reduce the risk of injury, and to remove pains that you might be experiencing while you put your body through certain motions.
In this article, I want to explain a bit of why foam rolling works, and 5 of my favorite foam rolling exercises for supporting my weightlifting routine.
How Foam Rolling Works
In fancy-speak, foam rolling is a “self-myofascial release” method that relaxes overactive muscles that are preventing proper activation and motion.
To understand self-myofascial release, let’s break it down:
Myo- is a prefix meaning “muscle,” and fascia is a soft, fibrous tissue that surrounds muscles, blood vessels, and nerves, allowing for mobility while providing support and protection.
Thus, self-myofascial release simply refers to a way whereby you can release tension in the fascia surrounding your muscles, and the muscles themselves.
You see, fascia can become overly tight through overuse, injury, and even inactivity. The result is inflammation, pain, muscle tension, reduction of blood flow, and loss of mobility, and if the problem becomes severe or prolonged, the fascia can actually thicken, causing pain and further inflammation.
Now, mechanically speaking, foam rolling is very simple.
You position your body in certain ways on a foam cylindrical tube to put pressure on trigger points, which are tight spots in muscles that, when pressed on, produce pain that refers to other areas in the body (can be felt in areas other than where you’re applying pressure) .