Foam Roller Mobility & Flexibility Routine // 30 Min Foam Rolling Recovery Session - Week 1 | Day 2

FOAM ROLLER MOBILITY & FLEXIBILITY ROUTINE - 30 MIN FOAM ROLLING RECOVERY SESSION - BOX HIIT // Today we are going to be completing a foam roller mobility and flexibility routine together.

Foam rolling can help reduce tension and tightness in your muscles, by breaking down knots and adhesions in the tissue. It can be used on its own in a recovery day like we are doing today, together with some static stretching. Or, it can be incorporated into your warm-up, helping to make your muscles more pliable, ready for the workout ahead. Regular foam rolling, together with various stretching techniques on a regular, almost daily basis – will have a benefit in terms of increasing joint range of motion. Also, using a foam roller post-workout will help to decrease the delayed onset muscle soreness (DOMS) you typically get after a training session.

Poor mobility and a lack of flexibility develop over time - due to poor posture, a lack of exercise and movement, or previous injuries. Once you develop muscle knots in the tissue, they can cause you a lot of problems. For example, knots that develop in the hamstrings will cause them to tighten and pull on your pelvis, thereby negatively affecting the motion at the low back. Sitting all day at work will undoubtedly cause tight hip flexors and restriction here will mean that when you head out for a run, you will be overusing your hamstrings and not getting much hip drive from your glutes.

Over time, this causes faulty movement, tight muscles and eventually pain somewhere – and usually it is in the low back. This is just an example of how certain muscles in the body can get tight, restricted and overworked causing problems that will take weeks and months to correct.

Now, the foam roller I use in the video is a textured foam roller and these ones are great for getting deeper into the tissue and breaking things up for you. Foam rolling is like giving yourself a deep tissue massage and once you know how to use it correctly and incorporate it into your training week, you will reap the benefits. I find the textured rollers are particularly good at getting into scar tissue that may have been there for weeks, months, or even years. Rolling these tender areas will be very painful and uncomfortable at first, but with consistent practice it will get easier as the
tissue starts to give and relax.

My advice to you is to be patient and do a little each day, as you get more accustomed to the pain and also as you start to discover exactly where your muscles are under strain. It is only when you either go for a deep tissue massage, or work on a foam roller that you will begin to learn where your body is holding tension and where the muscle knots are located. This knowledge is invaluable as it will inform you of muscles that need longer times to stretch, weaker muscles that you need to spend more time activating in a warm-up and so on.

In discussing the static stretching that follows each section of foam rolling – this is the ideal time to capitalize on a more relaxed and looser muscle that will be more pliable and easier to work with. I have included stretches for 30-60 seconds, depending on the muscle group we are stretching. These stretching times work well to help bring about an increase in length, and to further cement the gains in range that you have hopefully been able to achieve. Please be aware that changes take time and that muscles can tighten up within an hour or a few hours after you have completed all of this work. But over time, with regular practice you will experience some positive and longer-lasting improvements in your mobility and flexibility.

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Thank you for watching.

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DISCLAIMER //
This is my own personal workout program and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

[carlosmethodfitness]

Thank you for joining in with our foam rolling mobility and flexibility routine. We recommend completing this foam rolling routine every week during the Box HIIT program as a recovery session.

[pembie]

This was amazing… actually one of the best recovery vids on YouTube. Just would of like it maybe 10 minute longer to focus on upper body foam roll and stretch- chest, bi and tris maybe even foot roll. Thanks

[hikeyi]

My tissue said : Are you mad bro?
It hurts!!!