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Aug 15, 2018

Foam Rolling: Everything You Need to Know

Ashley Azevedo

Foam Rolling

As requested, I’m going over FOAM ROLLING this week. Another name you might hear for foam rolling is Self-Myofascial Release or SMR for short. This article will give you all the info you need and I’ve even included a video to get you started! 

Benefits of Foam Rolling

  • Correct Muscle Imbalances
  • Improve Flexibility and Range of Motion
  • Decrease Soreness
  • Improve Tissue Recovery
  • Muscle Relaxation
  • Improved Movement Efficiency
  • Decrease Overall Stress on the Movement System
  • Decrease Risk of Injury

 

When To Do It

  • Before your static or dynamic stretching
  • As part of a cool down

 

How To Do It

1.Slow Your Roll.  

A lot of times people try to rush through rolling–probably because *Spoiler Alert* it doesn’t really feel good. I’m not gonna lie to you. It can get real painful, especially in the beginning. You’ve been warned. But don’t rush through it. To start, slowly roll along the whole length of the muscle top to bottom and note any areas that are particularly tender.

2. Hold it.

Now go back to those tender spots you identified and just hold the roller there for about 30-90 seconds or until you feel it start to loosen up.  

3. Add Some Movement.

Try a movement that isn’t just rolling up and down the muscle This will help to further break up any adhesions and lengthen the muscle.

4. Roll it Out.

Like step one, you wanna slowly roll the entire length of the muscle again to kinda “flush” things out. No need to stop on tender areas.

 

It’s NOT for Everyone. These People Should NOT Foam Roll. People with:

  • Congestive Heart Failure
  • Kidney Failure
  • Really, Any Type of Organ Failure
  • Bleeding Disorders
  • Contagious Skin Conditions

 

Things to Remember

Not Every Muscle Needs to be Rolled.

The goal is to lengthen the tight muscles, so those are the ones that should be rolled out. Not every muscle needs to be rolled, nor is it safe to do so.

 

Slow Down.

As much as you might wanna, don’t rush through your rolling. Keep it slow and be sure to hold on those tender areas for at least 30 seconds.

 

Maintain Core Stability.

Maintain core stability through each rolling exercise.

 

Hydrate.

Stay hydrated always, but it’s especially important when you’re rolling or having any body work done. When pressure is released on these tissues, water and nutrients are able to rush back in.

 

 

 

Foam Rolling Exercises Shown in This Video (in order)

  • Calves
  • Hamstrings
  • Quadriceps
  • Piriformis
  • IT Band
  • Thoracic Spine
  • Lats
  • Adductors

 

Hopefully this’ll get you rolling 😛  Cheesy enough? But really go get started and if you have any questions, feel free to reach out!

 

Happy Rolling!

 

Until next time,

 

Xoxo

Ashley

 

References:

  1. Stull (2017). Foam Rolling Techniques: A Four Step Formula (https://blog.nasm.org/fitness/foam-rolling-techniques-a-4-step-formula/)
  2. Penney (2013). Foam Rolling-Applying the Technique of Self-Myofascial Release (https://blog.nasm.org/training-benefits/foam-rolling-applying-the-technique-of-self-myofascial-release/)
  3. Stull (2017). Everbody is Foam Rolling…But Why Everywhere? (https://blog.nasm.org/training-benefits/everybody-foam-rolling-everywhere/)

 

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Ashley Azevedo decrease muscle soreness Fitness Fitness Tips Foam rolling foam rolling best practices foam rolling tips how to foam roll improve movement increase mobility increase range of motion injury prevention muscle recovery Self-myofascial release SMR when to foam roll why foam rolling why foam rolling is important why you should foam roll
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Tight hips? Try this! The setup is so important! Tight hips? Try this!

The setup is so important! Make sure you’re staying up tall, glutes engaged and not arching through your back. 

A lot of times people get in position and then push forward, arch through the back and hang on the hip. We want to avoid that and actually get the stretch through that front of the hip. 

Make sure you keep breathing + keep the good posture throughout. Try to hang out in it for at least a minute. This one can be intense so feel it out and don’t force anything. 
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#mobilityexercises #hipmobility #tighthips #feelgoodfriday #fridayflow #feelgoodmovement #movebetter #betterworkouts #womensfitness
The key to getting toned 💁🏻‍♀️ Gettin The key to getting toned 💁🏻‍♀️

Getting toned is one the most common goals I hear from women. But there’s also a very common fear of getting ‘bulky’ or ‘too big’. 

Strength training is the best way to get that toned look, but trust that you won’t get bulky or big unless that’s your goal. Building muscle takes time + a lot of intentional, hard work. It’s not something that just happens. 

I’ve been lifting for literally half my life (with varying Siegfried of muscle in that time) and never have I accidentally gotten too big or bulky. It’s very much in your control. 

You can lift weights, get all of the amazing benefits, + get that toned look without having to worry about getting big or bulky. 

Are you looking for help with your strength training? STRONG with Ashley sends easy to follow workout plans, designed by me, right to your email every month. So you can walk into your workout confident + ready to go! 

DM me “I’m ready!” For the link to join us, or click the first link in my bio! ⚡️
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#fitnessprogram #exerciseplan #womensfitness #howtogettoned #tonedbody #betterworkouts #strongwithashley #fitnesstips #strengthtrainingforwomen
You’re on your way. Just keep showing up. 🫶🏼
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#justkeepgoing #makingprogress #mindset #affirmationoftheday #vibratehigher #betterworkouts #fitnesstips #fitnessprograms #yougotthis #mindsetmatters #keepshowingup
Looking for some warm-up ideas? Try these!

WTYs—keep your back flat + thumbs up as you move. You should feel your shoulder blades move together at the top + apart at the bottom. Keep it slow + controlled and pause at the top of each. 

Quad stretch + reach—this one takes a lot of stability so if you feel super shaky, just stay upright + focus on the quad stretch and step, without hinging forward + reaching.

90/90 Switchbacks—make sure both legs are at a 90 degree bend. Try to open the back leg as far as you can, without moving the front leg until you absolutely have to. 

Need help with warm-up or workout ideas? STRONG with Ashley sends pro-delivered warm-ups + workouts right to your email each month! Having a plan to follow makes it so much easier to show up + get results. Find out more at the first link in my bio! ⚡️
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#strongwithashley #getstrong #betterworkouts #fitnessprogram #workoutplan #exerciseprogram #howtogetfit #womensfitness
Stop stressing on what to do for your workouts. Ge Stop stressing on what to do for your workouts. Get consistent with your workouts + actually get results that last!

STRONG with Ashley delivers a pro-designed workout plan to your email each month, so you don’t have to stress about it! That way you can focus on the actual workout + making it happen!

Join at the first link in my bio! Have questions? Just shoot me a DM! 
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#strongwithashley #workoutplan #workoutprogram #fitnessprogram #betterworkouts #getstrong #howtogetfit #womensfitness
Back or neck tightness? Crazy week? Try this! To Back or neck tightness? Crazy week? Try this! 

To set up make sure your legs are actually at 90 degrees. A lot of times people will use something that’s too high or too low to put their legs on, so just make sure it’s the right height. 

Once you get set up + lay down, let the arms come out to the sides and palms face up. Don’t try to force or push anything, just completely relax. Focus on just breathing in + out through the nose as you relax the whole body. You can hang out here for anywhere from 5-30 minutes depending on how much time you have and how tight you’re feeling.

Try it out + let me know how you feel!
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#feelgoodfriday #movebetter #betterworkouts #fridayflow #backpain #tightback #lowbackpain #womensfitness
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Tight hips? Try this! The setup is so important! Tight hips? Try this!

The setup is so important! Make sure you’re staying up tall, glutes engaged and not arching through your back. 

A lot of times people get in position and then push forward, arch through the back and hang on the hip. We want to avoid that and actually get the stretch through that front of the hip. 

Make sure you keep breathing + keep the good posture throughout. Try to hang out in it for at least a minute. This one can be intense so feel it out and don’t force anything. 
.
.
.
#mobilityexercises #hipmobility #tighthips #feelgoodfriday #fridayflow #feelgoodmovement #movebetter #betterworkouts #womensfitness
The key to getting toned 💁🏻‍♀️ Gettin The key to getting toned 💁🏻‍♀️

Getting toned is one the most common goals I hear from women. But there’s also a very common fear of getting ‘bulky’ or ‘too big’. 

Strength training is the best way to get that toned look, but trust that you won’t get bulky or big unless that’s your goal. Building muscle takes time + a lot of intentional, hard work. It’s not something that just happens. 

I’ve been lifting for literally half my life (with varying Siegfried of muscle in that time) and never have I accidentally gotten too big or bulky. It’s very much in your control. 

You can lift weights, get all of the amazing benefits, + get that toned look without having to worry about getting big or bulky. 

Are you looking for help with your strength training? STRONG with Ashley sends easy to follow workout plans, designed by me, right to your email every month. So you can walk into your workout confident + ready to go! 

DM me “I’m ready!” For the link to join us, or click the first link in my bio! ⚡️
.
.
.
#fitnessprogram #exerciseplan #womensfitness #howtogettoned #tonedbody #betterworkouts #strongwithashley #fitnesstips #strengthtrainingforwomen
You’re on your way. Just keep showing up. 🫶🏼
.
.
.
#justkeepgoing #makingprogress #mindset #affirmationoftheday #vibratehigher #betterworkouts #fitnesstips #fitnessprograms #yougotthis #mindsetmatters #keepshowingup
Looking for some warm-up ideas? Try these!

WTYs—keep your back flat + thumbs up as you move. You should feel your shoulder blades move together at the top + apart at the bottom. Keep it slow + controlled and pause at the top of each. 

Quad stretch + reach—this one takes a lot of stability so if you feel super shaky, just stay upright + focus on the quad stretch and step, without hinging forward + reaching.

90/90 Switchbacks—make sure both legs are at a 90 degree bend. Try to open the back leg as far as you can, without moving the front leg until you absolutely have to. 

Need help with warm-up or workout ideas? STRONG with Ashley sends pro-delivered warm-ups + workouts right to your email each month! Having a plan to follow makes it so much easier to show up + get results. Find out more at the first link in my bio! ⚡️
.
.
.
#strongwithashley #getstrong #betterworkouts #fitnessprogram #workoutplan #exerciseprogram #howtogetfit #womensfitness
Stop stressing on what to do for your workouts. Ge Stop stressing on what to do for your workouts. Get consistent with your workouts + actually get results that last!

STRONG with Ashley delivers a pro-designed workout plan to your email each month, so you don’t have to stress about it! That way you can focus on the actual workout + making it happen!

Join at the first link in my bio! Have questions? Just shoot me a DM! 
.
.
.
#strongwithashley #workoutplan #workoutprogram #fitnessprogram #betterworkouts #getstrong #howtogetfit #womensfitness
Back or neck tightness? Crazy week? Try this! To Back or neck tightness? Crazy week? Try this! 

To set up make sure your legs are actually at 90 degrees. A lot of times people will use something that’s too high or too low to put their legs on, so just make sure it’s the right height. 

Once you get set up + lay down, let the arms come out to the sides and palms face up. Don’t try to force or push anything, just completely relax. Focus on just breathing in + out through the nose as you relax the whole body. You can hang out here for anywhere from 5-30 minutes depending on how much time you have and how tight you’re feeling.

Try it out + let me know how you feel!
.
.
.
#feelgoodfriday #movebetter #betterworkouts #fridayflow #backpain #tightback #lowbackpain #womensfitness
Load More... Follow on Instagram
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