So many of you guys participating in the CHAARG FitPlan have been asking for a stretching practice. So, we created the Fit Foam Rolling Routine. All you need — you guessed it — is a foam roller! : )
In all honesty, if there’s one piece of workout equipment we highly suggest investing in, it’s a foam roller. Foam rolling is basically a cheaper version of a deep tissue massage that you can do yourself. Similar to stretching, foam rolling will help prevent injuries by releasing muscle + connective tissue. Most importantly, you’ll feel #reCHAARG-ed afterwards!
This routine only takes 5-10 minutes! Perform each stretch for 30-90 seconds, depending on how you are feeling. My favorite time to foam roll is right after my sweat sesh — typically, they have foam rollers at the gym! Before practicing this routine, check out 5 Rolling Mistakes To Avoid by the Huff Post.
*Note — If you feel that you need a deeper release, replace the foam roller with a tennis ball! For any areas that seem to carry more tension, pause the rolling + use your body weight to rest the tense muscle on the foam roller or tennis ball, holding for a few seconds.
FEET | People tend to forget how much tension we carry in our feet. They carry our body weight around all day, take us for runs, and sit in uncomfortable shoes. This works best with a tennis ball, but you can use a foam roller too. Place the ball of one foot on your foam roller and hold it there for thirty seconds. Repeat the process for the arch of your foot and heel. Finish it out by rolling out your whole foot.
CALVES | You can do both legs at once, or roll each out one at a time. Place the back of your calves on the foam roller. Using your hands to move you, roll back and forth on the foam roller, massaging your calves. Be sure to roll to the outsides and insides of your calves as well. You can also take the weight out of your legs and move the foam roller by bending your knees
HAMSTRINGS | Same thing as calves, but this time put your hamstrings on the roller. Make sure to roll slightly to both sides in order to hit every muscle.
IT BAND | Be careful with this one. Lay on your side with the foam roller just under your hip. Use the leg you aren’t rolling on and your hands to help you roll the outside of your leg. Do not roll onto your knee! Do both sides.
GLUTES | This one is always a good one 😉 You’re going to roll one cheek out at a time, so lay slightly on your side with the roller under your booty. Using your hands and opposite leg to help, roll it out and switch sides.
QUADS | Just like foam rolling out your hamstrings, but this time lie face down on the roller. Roll from the tops of your knees to where your hips crease. You can also try to hit your hip flexors by rolling a little higher. Never roll over your knees!
UPPER BACK | Place the foam roller about where your bra line would be, and get into a sit up position. Use your legs to roll back and forth along your upper back. You can also put more weight to one side or another to target where your tension lies.
SHOULDERS | Lay slightly on your side with one arm stretched out above you. The foam roller should be placed about where your shoulder blade is. Use your legs and opposite arm to roll it out.
The end! : ) Lie on your back on the foam roller, with the roller along your spine. Stretch your arms out to your sides, palms up. Take a moment for yourself + just breathe. #CHAARGom
+Jackie, #VirtCHAARG Girl [+ OSU CHAARG Alum ; )]