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A full-color, step-by-step guide to get fit, prevent injury andend pain using your foam roller
Foam rolling is not just a fad; if you're active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile. As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of motion, decreases pain and shortens recovery times--and it generally supercharges your body to reap the benefits of your active lifestyle!
Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, Foam Rolling For Dummies shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you'll understand how to use specific body-rolling techniques to address specific problems and goals, whether they're eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout.
Enhance athletic performance
Improve injury prevention
Learn rapid roller techniques
Manage fibromyalgia
Reduce soft tissue injuries
Understand your myofascial system
Reduce painful muscles
Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body--and an enhanced life.
Autorentext
Mike Ryan, PT, ATC, CES, PES, dedicated 26 full seasons to work with the NFL as a athletic trainer, sports medicine analyst, and physical therapist. He's a nationally recognized speaker and consultant whose unique, hands-on approach to injury management and wellness is easy to understand, simple to apply, and produces fast, observable results.
Klappentext
Regain range of motion and unlock muscles Eliminate tight muscles to enhance your fitness and health Whether you're a serious athlete, a fitness enthusiast challenging yourself, or someone dealing with chronic pain, foam rolling will help your body. Written by a sports medicine expert, this full-color guide offers simple instructions with informational photos to show you exactly how to use more than 50 foam roller techniques. Learn specific body rolling sequences for various sports and injuries, benefit from fitness tips and wellness advice, and discover how this proven solution for tight, painful muscles and joints can improve your life. Inside...
Zusammenfassung
A full-color, step-by-step guide to get fit, prevent injury andend pain using your foam roller
Foam rolling is not just a fad; if you're active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile. As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of motion, decreases pain and shortens recovery timesand it generally supercharges your body to reap the benefits of your active lifestyle! Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, Foam Rolling For Dummies shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you'll understand how to use specific body-rolling techniques to address specific problems and goals, whether they're eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout.
Inhalt
Introduction 1
About This Book 1
Foolish Assumptions 2
Icons Used in This Book 3
Beyond the Book 4
Where to Go from Here 4
Part 1: Getting Started with Rolling 5
Chapter 1: Rolling for Life 7
The Mind of an All-Pro Roller 8
Rollers 101 8
Getting Under Your Skin 9
Key Questions for You 10
How do I unlock my thigh and hamstrings muscles? 10
Why do my lower legs always seem to be my troublemaking Achilles heels? 11
If I could make my lower back and hips pain-free, would it make my life easier and more fun? 12
How can I improve my posture to relax my chest, upper back, and neck? 13
How can I eliminate my shoulder and arm pain with a small roller ball? 13
Working Out with Rollers 14
Using Rollers to Manage Your Injuries 15
Preventing Injuries with Roller Treatments 17
Chapter 2: Choosing the Right Roller(s) for You 19
Not All Rollers Are Created Equal 20
Circular rollers: Keeping it simple 21
Multi-pattern design rollers 22
Vibrating rollers 23
Roller balls 26
Half rollers 27
Travel rollers 28
Other Equipment You May Want 28
Handheld rollers 29
Handheld massager 30
Yoga mat 31
Chair and balance dowel 32
Pad and pillows 33
Stretch bands 34
Resistance bands 34
Finding a Roller to Meet Your Needs 35
Chapter 3: Finding the Perfect Roller Launch Pad 37
Improvising in Unique Roller Settings 38
Finding a Relaxing Roller Rink 39
Having Enough Room to Roll 40
Other Tips to Rolling Right 42
Padding and Pressure Relief 43
Chapter 4: Caring for Your Roller 45
Cleaning Your Roller: Illness Prevention 101 45
Understanding What's Good and Bad About the
Covering on Your Roller 48
Storing Your Roller 49
Chapter 5: Roller Safety 101 53
Assessing the Safety of Your Roller Rink 53
Rolling surface 54
Roller rink real estate 55
Objects in the roller rink 55
Objects positioned over the roller rink 55
Objects landing in the roller rink 55
Who Should Not Be a Roller 58
What Not to Roll 59
Avoiding Injury on a Roller 61
Part 2: Rolling the Right Way 65
Chapter 6: Timing is Everything: When and When Not to Roll 67
Knowing When to Roll 68
Best times to roll 69
Pre-sleep rolling tips 72
Knowing When Not to Roll 75
Listening to a painful injury 75
Rolling warning signs you should never ignore 78
Chapter 7: Warming Up Your Body for the Roller 79
Preparing Your Entire Body for the Roller 79
Warming Up Your Mind Before Rolling 81
Getting the Rolling Site Ready for Contact 83
Chapter 8: Work With Your Muscles, Not Against Them 85
My Five Ryan Rolling Rules 87
Align the spine 89
Breathe 90
Slow your roll 91
Seek and destroy trigger points 92
Move the muscle 93
Working with Your Muscles by Keeping Them Hydrated 97
Good Roller Pain versus Bad Roller Pain 99
Chapter 9: Supercharging Your Post-Workout Recovery with a Roller 103
The Value of the Recovery 104
Give Me Six: The Six-Minute Recovery Roll-Down 104
Stretching a Freshly Rolled Muscle 108
Commo…