Nice work. I tell my clients about foam rolling all the time. Now I can send them a link to your video for easy of learning effective ways to really ease into in. Thanks for the time on this topic. Love your work
Great video. I have a roller at my studio, but rarely use it. This gives me new incentive to use it on myself (much needed) and get more comfortable with it, and then use it or suggest it to some clients. Thanks Ian!
targeting the piriformis is my favorite application using the foamroller, just cross one of your legs while rolling on the glutes. I advise all of my clients to buy foamroller.
Hey Ian, thanks for another great video! Self-massage techniques are crucial and I'm always looking for new ideas. You asked for suggestions for getting into the arms... I find that using a lacrosse ball is the perfect tool for rolling out my arms (forearms as well as upper arms), upper traps, pecs, and anywhere else I need more specific work done. I will stand against a flat wall to work on my forearms, deltoids, and traps (lacrosse ball in between me and the wall). I'll use a door frame to lean into with the lacrosse ball on my pecs major and minor. I'll use the ball while laying on the floor to get into my upper traps. Or against a wall working into my scapula. I also find a medicine ball to be helpful for my legs- allowing more mobility to target certain areas. I'm able to control how much pressure I place on the ball- looking for that "hurts so good" feeling.
+Sophie Tabak Great info here! I do love a nice lacrosse ball in the pecs, I'll have to try that with my arms. I really like the idea of using a medicine ball for self-massage on the legs!
A note of caution. A foam roller is meant for muscles only . Please keep the foam roller on the muscles to the side of the spine. Never lie on it directly. The foam roller could aggravate unknown disc problems. Otherwise it’s a great video. :)
+Dii “Diitective” Zyrix Hey Twitter friend! I'm actually a big fan of using slow ironing out as the primary treatment for trigger points. No need for extended ischemic compression, no need to cause pain, just lots of opportunities for the nervous system to chill out. That said, if a client (or me, if I'm my client) seems to have plateaued, I will incorporate slightly more aggressive techniques and see how they respond. For instance, if a client has anterior shoulder pain that isn't resolving, I'll incorporate active movement on their part, I'll play with range of motion, and I may try some sustained compression. The thing that I like about daily self-work is that you can play around with lots of options and see how your body reacts. So, shorter answer: Not normally, but it's worth a try when you're looking for maximal results, or if you just feel like experimenting. Good question!
+Massage Sloth Thanks for your reply! I really like how you always give importance to the nervous system and avoid causing pain and force the tissue to recover. If you ave time would you mind giving us more tips about how to change this "no pain no gain" mentality on clients, specially gym people?
Dii Zyrix That's an area near and dear to my heart, so it's definitely something I plan to write about and make videos on in the near future. I've got one I'm planning to make about "knots" that should cover some of that territory. If you haven't already, look Massage Sloth up on Facebook-that's where I do most of my writing. I'll write a post on the "no pain no gain" thing soon! Thanks for the idea :)
Foam rolling is great for the hamstrings, though it can be a little awkward at first. Start from the position I demonstrate for working on the hips (basically sitting on the roller) and hand-walk backwards until your weight is on your hamstrings. You can keep your legs straight as you roll from your bottom down to just above the backs of your knees (this area can be sensitive, so don't put pressure directly on the posterior knee), or you can let your knees go slack if that's more comfortable. If you'd like even more pressure, cross one leg over the other and work on one hamstring at a time. As I say in the video, be kind, go slowly, and don't overdo it.
Absolutely. Rolling out your back while extending your arms out and back can send a powerful signal that you don't need to be curled forward all the time. Stretching the muscles on the front of your body (the pecs especially) can reinforce that message. Strengthening postural muscles can help as well, but that's the domain of personal trainers and physical therapists.
The greater trochanter is tough, as is the hip joint during compression, so I'm not worried about brief pressure during foam rolling. If this causes pain or delayed soreness, do back off and try new angles.
+Michael Arevalo I meant for each session, at least at first. I've noticed that we tend to do too much too soon when we're working on ourselves (myself included), so it's good to start small. Great question!
I have one question, while i was exercising i tear my lesf pectoral muscle (the tendon is intact), when i flex it retract a little the doctor say that in 3 month i will come back to normal, do you recommend massage the area, roll the area with a ball, stretching the area??
+Chikitota Hello! Honestly, this sounds like a job for physical therapy. They'll be able to best educate you on reasonable stretching, exercise, and self-massage for your particular injury. Ask your doctor for a referral (or talk to your insurance company about whether you need a referral in the first place). Best of luck!
what are the dimensions of the foam roller you are using in this video? is this the exact one:www.amazon.com/Black-High-Density-Foam-Roller/dp/B004T0ZS36/ref=sr_1_1?ie=UTF8&qid=1455808744&sr=8-1&keywords=j+fit+foam+roller
+River Pine Yep, that's the one! I don't recommend it for beginners, because it is quite dense. I sometimes miss my softer model, which I gave to a friend... In any case, I do like the 18 inch models. A foot tends to be too short, and anything more than 2 feet can be unwieldy.
+rmier Aw man! It never would have occurred to me that there would be regional differences. You occasionally see the hollow ones here, but they're pretty rare.
![Massage Technique: The "Sacrum Shaker" [SI Joint Mobilization]](http://i.ytimg.com/vi/pblnWFdvuMI/mqdefault.jpg)
![Massage Technique: The "Sacrum Shaker" [SI Joint Mobilization]](/img/tr.png)
Nice work. I tell my clients about foam rolling all the time. Now I can send them a link to your video for easy of learning effective ways to really ease into in. Thanks for the time on this topic. Love your work
I have the knobby ones and truly I feel like I have to do labor breaths
It really kills! Just ordered the one you recommended. Thanks so much!
Great video! Learned a few things for myself- Shared it out for my clients to gain benefit from your guidance- Thanks for the solid info!
+Dan Zavadil Cool beans, thanks for sharing, Dan!
Great video! Clear, to the point, with good explanations and demo. I shared this with my clients on my facebook page. Thanks!
+Dawn Geula Awesome Dawn, thanks for sharing!
Great video. I have a roller at my studio, but rarely use it. This gives me new incentive to use it on myself (much needed) and get more comfortable with it, and then use it or suggest it to some clients. Thanks Ian!
targeting the piriformis is my favorite application using the foamroller, just cross one of your legs while rolling on the glutes. I advise all of my clients to buy foamroller.
Yep it feels good too, that sciatic burn, lol!
So not only a good self massage, but also some ab work! Nice hahaha. I'd love to get one, would probably help my shoulders and lower back for sure
Thank you
Super useful video, Ian. I will absolutely use it to instruct my clients!
Great review on the Foam Rolling. Thanks
Thank you. I never thought foam rolling would feel this good
Now that's what I like to hear :)
Thank you very much! Can i ask you to show how release minor pectoralis for better shoulder mobility?
Hey Ian, thanks for another great video! Self-massage techniques are crucial and I'm always looking for new ideas. You asked for suggestions for getting into the arms... I find that using a lacrosse ball is the perfect tool for rolling out my arms (forearms as well as upper arms), upper traps, pecs, and anywhere else I need more specific work done. I will stand against a flat wall to work on my forearms, deltoids, and traps (lacrosse ball in between me and the wall). I'll use a door frame to lean into with the lacrosse ball on my pecs major and minor. I'll use the ball while laying on the floor to get into my upper traps. Or against a wall working into my scapula. I also find a medicine ball to be helpful for my legs- allowing more mobility to target certain areas. I'm able to control how much pressure I place on the ball- looking for that "hurts so good" feeling.
+Sophie Tabak Great info here! I do love a nice lacrosse ball in the pecs, I'll have to try that with my arms. I really like the idea of using a medicine ball for self-massage on the legs!
Ooh I can't wait to try this.
Woop woop, new video! Great video!
Another great video. Well done
Did you say "sit on it...Potsie"? Hahaha!
great video! Thanks!
video for arms and chest would be great! ;)
Sit on it Potsy.....well played Sir....
A note of caution. A foam roller is meant for muscles only . Please keep the foam roller on the muscles to the side of the spine. Never lie on it directly. The foam roller could aggravate unknown disc problems. Otherwise it’s a great video. :)
Yay! I will definitely buy a foam roll now! Would you recommend doing some specific trigger point work after foam rolling?
+Dii “Diitective” Zyrix Hey Twitter friend! I'm actually a big fan of using slow ironing out as the primary treatment for trigger points. No need for extended ischemic compression, no need to cause pain, just lots of opportunities for the nervous system to chill out. That said, if a client (or me, if I'm my client) seems to have plateaued, I will incorporate slightly more aggressive techniques and see how they respond. For instance, if a client has anterior shoulder pain that isn't resolving, I'll incorporate active movement on their part, I'll play with range of motion, and I may try some sustained compression. The thing that I like about daily self-work is that you can play around with lots of options and see how your body reacts.
So, shorter answer: Not normally, but it's worth a try when you're looking for maximal results, or if you just feel like experimenting. Good question!
+Massage Sloth Thanks for your reply! I really like how you always give importance to the nervous system and avoid causing pain and force the tissue to recover. If you ave time would you mind giving us more tips about how to change this "no pain no gain" mentality on clients, specially gym people?
Dii Zyrix That's an area near and dear to my heart, so it's definitely something I plan to write about and make videos on in the near future. I've got one I'm planning to make about "knots" that should cover some of that territory. If you haven't already, look Massage Sloth up on Facebook-that's where I do most of my writing. I'll write a post on the "no pain no gain" thing soon! Thanks for the idea :)
You're welcome! Asking a client to change their mentality is challenging, your tips could surely make it easier :D
what about on the hamstrings I feel my mine are tight?
Foam rolling is great for the hamstrings, though it can be a little awkward at first. Start from the position I demonstrate for working on the hips (basically sitting on the roller) and hand-walk backwards until your weight is on your hamstrings. You can keep your legs straight as you roll from your bottom down to just above the backs of your knees (this area can be sensitive, so don't put pressure directly on the posterior knee), or you can let your knees go slack if that's more comfortable. If you'd like even more pressure, cross one leg over the other and work on one hamstring at a time. As I say in the video, be kind, go slowly, and don't overdo it.
is this a good tool to use on kyphotic backs? just wondering..
Absolutely. Rolling out your back while extending your arms out and back can send a powerful signal that you don't need to be curled forward all the time. Stretching the muscles on the front of your body (the pecs especially) can reinforce that message. Strengthening postural muscles can help as well, but that's the domain of personal trainers and physical therapists.
What about rolling over greater trocanter? I heard compression in that area is undesirable. Thanks
The greater trochanter is tough, as is the hip joint during compression, so I'm not worried about brief pressure during foam rolling. If this causes pain or delayed soreness, do back off and try new angles.
Thanks for your videos. As far as not spending more than five minutes, did you mean that for each session or for each muscle?
+Michael Arevalo I meant for each session, at least at first. I've noticed that we tend to do too much too soon when we're working on ourselves (myself included), so it's good to start small. Great question!
2:00 if you want to get straight to the actual foam rolling part.
I have one question, while i was exercising i tear my lesf pectoral muscle (the tendon is intact), when i flex it retract a little the doctor say that in 3 month i will come back to normal, do you recommend massage the area, roll the area with a ball, stretching the area??
+Chikitota Hello! Honestly, this sounds like a job for physical therapy. They'll be able to best educate you on reasonable stretching, exercise, and self-massage for your particular injury. Ask your doctor for a referral (or talk to your insurance company about whether you need a referral in the first place). Best of luck!
Any brands of Foam rollers you recommend? I was going to order one on the interent. Thanks!!
Hi Amber! I have a link to one I like in the video description, but any brand will do. Just look for reviews that emphasize that it's not too hard.
Thank you!!!
Every other foam rolling video is some guy in a gym, wearing a tank top, and shouting.
Sit on it Potsy....ha ha Ansel Adams is laughing....
what are the dimensions of the foam roller you are using in this video?
is this the exact one:www.amazon.com/Black-High-Density-Foam-Roller/dp/B004T0ZS36/ref=sr_1_1?ie=UTF8&qid=1455808744&sr=8-1&keywords=j+fit+foam+roller
+River Pine Yep, that's the one! I don't recommend it for beginners, because it is quite dense. I sometimes miss my softer model, which I gave to a friend... In any case, I do like the 18 inch models. A foot tends to be too short, and anything more than 2 feet can be unwieldy.
+Massage Sloth thank you ! curious what exactly your softer model was? love your videos!!
+River Pine I honestly can't remember :) I'm fairly sure I got it at Target though. And thank you!
The foam rollers sold in my country are the hollow onws and it's kinda bent now from my weight :/
+rmier Aw man! It never would have occurred to me that there would be regional differences. You occasionally see the hollow ones here, but they're pretty rare.