Foam rolling

We all experience after a heavy gym session DOMS, the satisfying yet some times problematic Delayed Onset of Muscle Soreness, problematic in the sense that it can be hard to get back in the gym the next day if you’re feeling as stiff as a board. You may have notice in the gym the Foam Rollers and wondered what they are all about? Firstly roll away any tension and then stretch out the muscles. The idea is to teach your body how your muscles should sit and prevent any posture and subsequent joint problems says. You can use the rollers every day if needed and here are some roller basics

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For tight thighs

Use the plank position and rest your thighs on the foam roller. Lift your toes so that all your bodyweight is on your elbows then shift one leg on top of the other so that a single thigh takes all the weight. Slowly roll up and down the thigh massaging any tight areas. Switch legs and repeat.

For a tight upper-back

Lie back on a foam roller placed around shoulder blade level. Keep your feet and bum in contact with the floor and your hands behind your head at all times. Tense your stomach as you slowly work the roller up and down your upper back.

For a tight chest

Use the plank position again and rest your right pectoral muscle on the roller. Hold your right arm out to the side and off the ground. Your weight should now largely be on the right side of your chest, use the length of the roller to massage the whole pectoral muscle.

You can always increase your attention to sore muscles by taking time out in the Jacuzzi after a gym session or booking in for a sports massage