Written by Mélis.
A foam roller is an increasingly important piece of equipment in physiotherapy exercise programs. These rollers have been shown to offer many benefits, are easy to use and affordable, and come in different shapes and sizes. A round roller measuring 6 inches in diameter and 36 inches long is commonly used for more advanced exercises, while a half roller may be preferred for gentler pressure. Although high-density foam rollers cost a little more, they are more durable and effective.
Foam rollers offer many benefits for muscle health through massage and myofascial release. Proper technique and pressure are important for reaching deeper muscle tissues. Position yourself with the affected body part directly on top of the roller, then slowly roll back and forth, applying some pressure to the targeted areas. If you find a particularly uncomfortable spot in a muscle, known as a trigger point, which may contribute to muscle imbalances, spend more time working on that area during your exercise. The benefits of deep tissue massage with a foam roller include:
- Loosening fibrous scar tissue
- Stretching tight muscles
- Increasing flexibility
- Increasing blood flow and circulation
- Relieving pain
- Restoring optimal muscle balance
Mobility and flexibility both contribute to healthy, pain-free joints. A foam roller can be used for many stretches to improve flexibility and increase mobility in stiff muscles. Common causes of stiff, tight muscles include demanding physical work and hunching over desks and computers. The pectoral muscles, the front of the chest and the thoracic, or mid-back, region are therefore often affected. A physiotherapist can help identify the specific areas you need to target. For example, you can passively stretch your pectoral muscles by lying on a foam roller placed lengthwise along your spine. Bend your elbows to 90 degrees and bring them to shoulder height, then slowly let your hands fall back towards the floor and hold for 30 seconds.
In addition to these uses, foam rollers can be included in balance and strengthening programs. Unstable surfaces such as BOSU balls, balance boards and foam rollers offer many ways to improve balance. You can build core strength by focusing on the deep abdominal and back muscles while performing these exercises and sport-specific movements. For example, a bridge with your feet on the roller is beneficial for back strength and core stability. Lie on your back with your knees bent and your feet on the roller. Lift your hips and torso off the floor, keeping your head and shoulders on the ground. You can progress from easier to more difficult exercises: start on a stable surface, then place your feet on a half roller, then a full roller, then use only one foot on the roller, and finally try sitting on the roller.
For the best results, work with our qualified physiotherapist, who can assess you and prescribe an exercise program suited to your condition. CONTACT US with any questions!
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