Different types of exercises are coming into limelight because of their various benefits on health. Foam roller is an exercise tool that actually provides benefits to your muscles and eases soreness and inflammation. Foam rolling is used to increase motion of the muscles and make them stretch more accurately. It was previously used by professionals and athletes who were involved in strength training or flexibility. This is an SMR technique that has recently come to limelight and is more often used in gyms and exercise stations in order to help in weight loss and training. Let us know about various benefits of foam rollers on your health.
Use of Foam Rollers
Foam rollers are used in different types of exercises and workout schedules. You can use foam rollers in the following exercises-
- Warm up or cool down exercise
- Before strength training
- To provide relaxation to back and thigh muscles
- Stretching and flexing techniques
- Improving the cuts and for more evident muscle creases
Benefits of Foam Rollers
1. Ease Muscle Pain
Foam rollers can be used in easing muscle pain in different parts of the body. The benefits of rollers are that it can be used in arms, legs, back, shoulders or chest easily. There has been a small study by National Institute of Health that suggests that foam rollers can reduce the delayed occurrence of muscle soreness in the body. Men who are involved in extensive physical exercise or training can get foam rolling for 20 minutes to relax their muscles and avoid pain.
People who involve foam rolling in their exercise routine have found to have decreased soreness and lower pain in muscles. They were also able to exercise more efficiently that those who do not take foam rolling position.
2. Increase range of motion
Foam rolling also aids in increasing the range of motion of your body. This happens because the rollers push the muscles to stretch in a way that they flex. That flexing of muscles increases the range of motion in the body as well as performance. Athletes often use foam rollers before their matches and tournaments in order to increase their flexibility and effectiveness. It has been connected with improvement of timing and positions while doing exercise.
3. Temporarily reduce cellulite appearance
Some people who use foam rollers on regular basis also claim that it can help in loosening of fascia. Fascias are basically connective tissues that contribute in the accumulation of cellulite in the body. Foam rolling can smoothens your skin and also have significant reduction of presence of cellulite. It helps to promote active lifestyle and healthy diet. Even though foam rollers cannot completely eradicate them, it can improve your overall health.
4. Relieves back pain
Back pain is a common issue which occurs to majority of people. It can affect older adults as well as younger adults. Back pain can be relieved with the help of foam rolling. Just 20 minutes of foam rolling in proper direction can aid in reducing pain and benefiting your spinal health. It can also support your muscles and improve body posture.
You need to roll the foam slowly from side to side in line of the spine. If you are keeping it horizontal, then it can put strain on your back. Foam rolling can also be done through massage ball or tennis ball in some cases of back pain.
5. Helps to Manage Fibromyalgia Symptoms
Self-myofasical release technique is used in foam rollers in order to provide relief to the body. It can show promising results in treatment process of fibromyalgia. According to a study by National Institute of Health, people who are going through fibromyalgia were given 20 week of foam rolling therapy. As the result, patients of this disorder reported of reduction in symptoms involving fatigue, pain, stiffness and depression.
This study has not been proven yet but some cases have been benefitted from foam rolling. If the research is confirmed, it can improve the efficacy of fibromyalgia symptoms.
