Foam Roller Workbook A Step-by-Step Guide to Stretching, Strengthening and Rehabilitative Techniques

124 Pages·2020·53.858 MB·English

by  Knopf , Dr. Karl

FOAM
2nd
Edition
ROLLER
WORKBOOK
Step-by-Step Guide to Stretching, Strengthening
and Rehabilitative Techniques
Dr. Karl Knopf
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Text Copyright © 2011, 2019 Karl Knopf. Design and Concept © 2019 Ulysses Press and its licensors.
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Published in the United States by
Ulysses Press
P.O. Box 3440
Berkeley, CA 94703
www.ulyssespress.com
ISBN: 978-1-61243-886-3
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Managing editor: Claire Chun
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PLEASE NOTE: This book has been written and published strictly for informational purposes, and in no
way should be used as a substitute for consultation with health care professionals. You should not consider
educational material herein to be the practice of medicine or to replace consultation with a physician
or other medical practitioner. The authors and publisher are providing you with information in this work
so that you can have the knowledge and can choose, at your own risk, to act on that knowledge. The
author and publisher also urge all readers to be aware of their health status and to consult health care
professionals before beginning any health program. This book is independently authored and published
and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or
other products mentioned or pictured within is claimed or suggested. All trademarks that appear in this
book belong to their respective owners and are used here for informational purposes only. The author and
publisher encourage readers to patronize the quality brands and other products mentioned and pictured in
this book.
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Contents
Part 1: Getting Started .................................................6
Introduction to Foam Rolling..........................................................................................................................7
Choosing a Roller ................................................................................................................................................10
Before You Begin ................................................................................................................................................12
Part 2: Programs ..........................................................18
How to Use This Book ....................................................................................................................................19
General Fitness .....................................................................................................................................................21
Proper Posture .......................................................................................................................................................22
Hamstring Flexibility ..........................................................................................................................................23
Shoulder Flexibility ..............................................................................................................................................24
Baseball/Softball .................................................................................................................................................25
Basketball ..................................................................................................................................................................26
Boxing/Mixed Martial Arts ...........................................................................................................................27
Cycling ..........................................................................................................................................................................28
Football/Rugby ......................................................................................................................................................29
Golf .................................................................................................................................................................................30
Running/Jogging/Hiking .............................................................................................................................31
Rowing/Kayaking ................................................................................................................................................32
Snowboarding/Skiing ......................................................................................................................................33
Swimming/Surfing ..............................................................................................................................................34
Tennis/Racquetball ............................................................................................................................................35
Part 3: Exercises ...........................................................37
SEATED SERIES
Pelvic Tilt ....................................................................................................................................................................38
Ankle Sequence ...................................................................................................................................................39
LYING SERIES
Supine Orientation .............................................................................................................................................40
Supine Stabilization—Arms ..........................................................................................................................41
Supine Stabilization—Legs ..........................................................................................................................42
Supine Stabilization—Combination .......................................................................................................44
Supine Marching ...................................................................................................................................................45
Supine Pelvic Lift ................................................................................................................................................46
Pelvic Lift Marching ............................................................................................................................................47
Supine Leg Press-Out ....................................................................................................................................49
Supine I, Y, and T ..................................................................................................................................................50
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Supine Bench Press ..........................................................................................................................................52
Supine Fly ..................................................................................................................................................................53
Prone Reverse Fly ...............................................................................................................................................54
Knee Push-Up ........................................................................................................................................................55
Push-Up .......................................................................................................................................................................56
Plank to Pike ...........................................................................................................................................................57
Spine Extension ....................................................................................................................................................58
Side Salutation .......................................................................................................................................................59
KNEELING SERIES
Mad Cat ......................................................................................................................................................................60
Pointer Sequence ................................................................................................................................................61
Lower Back Stretch ...........................................................................................................................................63
Hip Flexors Stretch .............................................................................................................................................64
Kneel Stance ..........................................................................................................................................................66
Wrist Stretch............................................................................................................................................................68
STANDING SERIES
Roller Squat .............................................................................................................................................................69
Roller Stand ..............................................................................................................................................................70
Standing Slide ........................................................................................................................................................72
Standing Mini Squat ..........................................................................................................................................74
Standing Ball Pick-Up ......................................................................................................................................76
Tightrope Walk .......................................................................................................................................................78
Rock and Roll .........................................................................................................................................................80
One-Leg Balance.................................................................................................................................................82
Sword Fighter .........................................................................................................................................................84
Frontal Raise ...........................................................................................................................................................86
Lateral Raise ...........................................................................................................................................................88
Skiing ............................................................................................................................................................................90
Compound Skiing ................................................................................................................................................92
Rotator Cuff Exercise .....................................................................................................................................94
Obstacle Course ..................................................................................................................................................96
Tightrope Challenge ..........................................................................................................................................97
MASSAGES AND RELEASES
Gluteal Massage ..................................................................................................................................................99
Obliques Release .............................................................................................................................................100
Piriformis Release ............................................................................................................................................101
Hip Flexors Release .....................................................................................................................................102
Hip Flexors Release Supine....................................................................................................................103
Iliotibial Band Massage ...............................................................................................................................104
Quad Massage ...................................................................................................................................................105
Inner Thigh Massage ....................................................................................................................................106
Hamstring Massage .......................................................................................................................................107
Hamstring Massage (Chair) ....................................................................................................................108
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Calf Massage ......................................................................................................................................................109
Arch Rocks ..............................................................................................................................................................110
Neck Massage ......................................................................................................................................................111
Chest Release ......................................................................................................................................................112
Chest and Shoulder Release ...................................................................................................................113
Upper Back Massage .....................................................................................................................................114
Upper and Lower Back Release ...........................................................................................................115
Mid-Back Release .............................................................................................................................................117
Sacrum Release ..................................................................................................................................................118
Forearm Massage ..............................................................................................................................................119
Forearm Massage (Seated) ......................................................................................................................120
Biceps Release ...................................................................................................................................................121
Lat Massage .........................................................................................................................................................122
Acknowledgments............................................................................................................................................123
About the Author...............................................................................................................................................123
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PART 1
Getting
Started
6
Introduction to Foam Rolling
We see many claims about fitness tools but they often don’t live up to the hype when reviewed by experts.
Numerous claims have been made that foam rolling increases blood flow, is useful in warming up the muscle
prior to exercise, and assists in post-exercise recovery. A study reported in the respected Journal of Strength and
Conditioning Research determined that foam rolling is worth the effort: Areas massaged with the foam roller
saw increased arterial blood flow. The foam roller lives up to the claims; it is a useful tool that should be part of
your exercise tool belt.
Foam rollers were once used exclusively in a physical therapy setting. Dr. Moshé Feldenkrais is credited with
being the first person to use rollers for therapeutic purposes (for instance, improving body alignment, reducing
muscle tightness, teaching body awareness) in the late 1950s. Foam rollers have been used by a variety of
clients with conditions ranging from multiple sclerosis to common orthopedic concerns. The beauty of the foam
roller is that it can be used by almost everyone.
Research has shown that stretching, relaxation, meditation, foam rolling, and biofeedback techniques all ease
muscle tension, which contributes to pain and common muscle stiffness. A massage is a favorite method of
stretching and relaxing tight muscles. It enhances functional range of motion, aids in the healing process,
decreases muscle reflex activity, inhibits motor-neuron excitability, and contributes to relaxation. However, not
many people can afford a daily or weekly massage session. A regular foam roller session can provide many of
the benefits same benefits as and prolong the benefits of a massage while adding diversity and challenge to
your standard exercise program.
Designing a balanced exercise routine that includes flexibility movements with strength training, cardiovascular
exercise, and relaxation can reduce chronic discomfort and stress. Since foam rollers break up interwoven
muscle fibers and help move oxygenated blood into those muscles, they’re an excellent device with which to
release tight spots in the muscles (the technical term is “myofascial release”) and return the muscles to a more
optimal state. This can be done prior to exercising to improve range of motion, after a workout, or during a break
at work to relax tight muscles and reduce soreness from sitting too long.
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Why Use Foam Rollers?
While a good massage feels great, the results are often fleeting. For the price of one massage, you can buy a
foam roller and get the kinks out daily. The research shows that using a foam roller regularly can improve blood
flow and release tension in stiff muscles. (This is not to say that a foam roller session is better than a therapeutic
massage; the foam roller is, however, a nice adjunct to a massage.)
The human body is designed in a remarkable manner and, if well maintained, will function efficiently for a very
long time. Unfortunately, all too often we misuse or abuse our bodies, perhaps through activities of daily living or
overuse. Whether you’re highly active or sedentary, we all can benefit from a few minutes of light stretching and
relaxation every day. A gentle, daily dose of movement keeps the joints lubricated and limber—motion is lotion.
More and more research in the field of exercise science shows that many of our chronic health issues can be
positively influenced with corrective exercise. A former chief of orthopedics at Stanford University’s School of
Medicine once told me, “Modern medicine can do remarkable things, but we are nowhere close to rebuilding the
human machine as well as the original equipment we were born with.”
In today’s world of hustle and bustle, we all need practical ways to recover from the stresses of work and play. No
one doubts the restorative benefits of sleep, but other options exist as well, such as massage and compression
garments, which help improve circulation. But right along with these options is self-myofascial release (SMR),
which can be done with a foam roller. SMR is becoming a cost-effective method for enhancing mobility, flexibility,
and post-exercise recovery. Some sports science experts suggest that it is an effective method for improving
range of motion in athletes without interfering with performance. It is believed that the improved circulation
afforded by SMR assists with removing metabolic byproducts, such as lactate accumulation. Another benefit of
the foam roller is that it is a nice method for re-setting your posture. Simply lying on the roller from head to toe
and performing mindful breathing, gently rocking from left to right, offers a sense of relaxation.
Advantages of Foam Rolling
The basic premise of foam rolling is that it loosens the fascia, a type of connective tissue, which can become
trapped and lead to hypersensitive trigger points along the muscle and connective tissue. This often presents
itself as a loss of flexibility, pain and discomfort, and decreased performance. By applying pressure to the area
with the greatest points of restriction, circulation is improved and restrictions are released. Researchers found
that foam rolling over and area for 30 to 60 seconds achieved the best results. Staying in one spot for a three-
second “hold” over a painful trigger point can also be of benefit. Current sports science research found that
using the foam roller before an athletic event did not limit muscle activation nor impair performance.
One of the many great things about the foam roller is that it can be used by anyone, from disabled individuals to
elite athletes. A simple adaptation can transform a basic exercise into an extreme challenge, thus allowing you
to progressively ramp up the intensity of your routine and keep you from becoming bored.
A foam roller, when used properly, is very effective for improving:
• Range of motion
• Core stability
• Balance
• Body awareness
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• Flexibility
• Coordination
• Focus
• Body relaxation
• Circulation
• Muscle function
• Sports performance
• Overuse issues
The foam roller can be used to rehabilitate your body and prevent possible issues such as lower back pain, a
tight upper back, or tight hamstring muscles. Foam rollers can be stored almost anywhere, like under the bed or
in a closet. Another advantage of foam roller exercises is that they can be done in the privacy of your home and
you don’t even need to put on exercise clothes. All you need is enough space to lie down and spread your arms.
Foam Roller Workbook provides you will numerous exercises to improve posture, core stability, flexibility, static
balance, and dynamic balance, as well as engage in mindful relaxation. Essentially, the exercises in this book, in
concert with feedback from your health provider or massage therapist, can help you develop a better-balanced
body. They’ll keep your muscles toned and supple, which fosters improved functional fitness. If you practice
proper posture and muscle alignment along with corrective exercise habits, you might be able to prevent chronic
pain and poor posture. Follow this simple adage from Joseph Pilates: “Stretch what is tight and strengthen what
is lax.”
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