Roll Out to Warm Up

If you’re looking for a fresh, effective way to help your group participants move better, why not include foam rolling in your next class? Chances are some of your attendees are curious and could use some guided instruction.

This simple foam roller warm-up uses self-myofascial-release (SMR) techniques to warm up the fascia, allowing tissues to move more freely. Trauma, irritation, repetitive use and a sedentary lifestyle create stiffness and can shorten the muscles and/or fascia. A few minutes of SMR offers many benefits.

Each client will have a unique intensity tolerance. Teach the benefits of each release, cue full belly-breathing, and coach participants to scale the compression.

Total-Body Roll-Out Warm-Up

Here are four areas to focus on for better movement in any workout:

Calves

When calf muscles are overworked, they become short and tight, limiting movement.

Process

• Sit on floor, calf on top of foam roller.
• Cross opposite leg on top (if tolerated).
• Internally and externally rotate leg
  with continued compression, knees bent, 4×.

Quadriceps

When quadriceps muscles are overactive and shortened, many people experience knee problems and alterations in body alignment.

Process

• Start in prone position, foam roller above knee, elbows beneath shoulders.
• Bend opposite leg up toward hip.
• Roll one-third of the way up (closer to knee), 4×.
• Bend knee, 4×.
• Roll next one-third section (midthigh), 4×.
• Bend knee, 4×.
• Roll below hip flexor, 4×.
• Bend knee, 4×.

Thoracic Spine

When quadriceps muscles are overactive and shortened, many people experience knee problems and alterations in body alignment.

Process

• Lie supine with foam roller above low back.
• Place feet flat on floor.
• Cradle hands behind head.
• Roll to midback, 4×.
• Rub from side to side, 4×.
• Roll to upper back, 4×.

Chest

When posture is poor, chest muscles shorten and the shoulders round forward; this affects breathing and may cause neck and shoulder pain.

Process

• Start in prone position, foam roller placed diagonally across chest (just inside armpit).
• Place hands in push-up position.
• Roll forward and backward 1 inch, 4×.
• Reach working arm out in line with shoulder and sweep up toward head, 4×.