Stretching: Expert Guides and Resources

Rollers aren’t for everyone, but for 80 percent of us, rollers rock! Take a look at 10 groups of people who love rollers. Much like the happy man in the figure, these ten groups are different in many ways, but what they share is simple: Rollers help them continue to __________. What they put in the blank is up to them.

Take a look at 10 positive changes you will notice with your body when you add foam rollers to your daily wellness routine.As you become more flexible, more active, stronger, and healthier, your body will change. As you fight age, gravity, illness, and stress, your body will change. Change is inevitable in life.

Rollers come in many shapes, sizes, colors, and types of material. And with each of those different types of rollers come many different functions. Just like none of our bodies are the same, not all rollers are created equal. Although the sheer variety of rollers can sometimes be confusing, you optimize your body’s benefits from the many roller options available to you.

Sharing rollers is never wise. Because of the obvious health concerns associated with sweating in public areas, having your own roller is a smart move. We have all seen rollers available in public places like gyms, fitness centers, and recreational fields.The physical therapist in me loves to see the free access to rollers everywhere.

You have the tools, the techniques, the treatments, the injury management, and the mindset to keep your muscles and joints moving as you intend them to move. Now it’s time to apply the magic of the foam rollers to prevent injuries. It only seems logical. If you know rollers are great at unlocking muscles, mobilizing fascia, warming up soft tissue, increasing joint range of motion, and improving how your body moves, why wouldn’t you apply that sports medicine wisdom to prevent injuries?

The four power muscles on the front side of the thigh are called the quadriceps muscles, or quads for short. These four muscles run the length of the femur or thigh bone, and anchor on the top of the patella or kneecap. Together, the quads are often referred to as the “workhorses” of the leg. SciePro/ShutterstockThe workhorses’ stable located on the front of the thigh Three of the quad muscles attach on the upper thigh bone.

When you're working out your upper body or participating in a sport that uses a lot of upper-body muscles (such as rowing), you need to strengthen and stretch those muscles to prevent injury. Get started with the foam roller workouts and stretches for your upper body from your upper back to your hands.Your upper back and shoulders are part of your “upper body” because most arm activities transfer the forces proximally to your shoulders and upper torso.

When foam rolling for a treatment or a workout, it’s important to do it in a safe area. The space where you roll, or your “roller rink,” should be free of any hazards. Most hazards are obvious and clearly visible, but some of the most dangerous risks are harder to find. Foam rolling surface Make sure your foam rolling surface is well padded and consistent, as shown.

You have so many options available to strengthen and stretch your hips and legs. Give these foam roller exercises and stretches a solid try for two weeks. You’ll find that they’re much tougher than you expected, and your legs will be happier. Lower body–strengthening exercises Try out the exercises in this section when you want a good strengthening workout for your lower body.