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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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5 easy ways to add more movement to your day. The 5 easy ways to add more movement to your day.

The last one is the best though… @2lizgit2quit 😂

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Sometimes the pressure of a new year can take you Sometimes the pressure of a new year can take you off track. Just stay focused on taking that next step forward. You can start any time. You can move at your own pace. If you get off track, just jump back on. Take off some of the pressure…

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Fitness is about so much more than trying to chang Fitness is about so much more than trying to change how your body looks. 

Sometimes it’s about moving better + having less pain. Sometimes it’s about having an easier, healthier pregnancy. Sometimes it’s about getting stronger, or getting in a better mental space. 

But no matter where or why you start, it almost always ends up being about the way it transforms your entire life. Whatever your reason is, just keep showing up + watch your life transform. 

Forever grateful for all my clients + the trust they put in me ♥️

Need some help getting moving? To start off the New Year I’m gifting a free month of my STRONG with Ashley program. A full month of workouts, with everything you need to succeed. You can grab your copy at the link in my bio ✨
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Full week at a desk? Let’s get some movement in! Full week at a desk? Let’s get some movement in!

Start in a wide stance. Hinge forward and put one hand on the ground + one wrapped around your ribs. Take a big inhale in. As you exhale out, rotate up + press your hand into the ground. 

You should feel a nice stretch through your inner thigh + upper back as you rotate. Come back to the start + repeat.

Take it slow + gentle. Aim for around 4-6 on each side. Don’t forget to save this for later!

Looking for more help with your workouts, warmups and everything in between? STRONG with Ashley sends you everything you need to get your workouts done, stay consistent + get results each month! Find out more + sign up at the link in my bio ✨
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This is so essential for lifting 💪🏼 Focus This is so essential for lifting 💪🏼 

Focus on form FIRST. Focus on really mastering the movement. You should be able to do it with correct form and keep the movement slow + controlled before you start throwing on weight. 

It’s better to take a step back and focus on form and control, rather than keep pushing forward with bad form only to end up injured. You can always add on weight later. 

We want to progress safely, strongly, + actually work the muscles we’re trying to work. You can’t do that if you’re only focusing on how much weight you’re lifting. 

Drop the ego. Master the form. Then progress. 🤗
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Traveling solo around Italy for 5 weeks was incredible. It pushed + moved me in ways I couldn’t even have anticipated. I learned. I grew. I met the most amazing people + had the most incredible experiences. I got lost + made mistakes. I got frustrated. I was filled with the most gratitude + bliss. I learned to let go + trust more. It was all exactly what I needed. 

And I’m excited to see what’s next ✨
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5 easy ways to add more movement to your day. The 5 easy ways to add more movement to your day.

The last one is the best though… @2lizgit2quit 😂

Looking for some more ways to move? You can grab a free month of strength workouts, along with everything you’ll need to get moving at the link in my bio! 
.
.
.
#betterworkouts #movemore #fitnesscoach #womensfitnesscoach #howtogetfit #freeworkouts
Sometimes the pressure of a new year can take you Sometimes the pressure of a new year can take you off track. Just stay focused on taking that next step forward. You can start any time. You can move at your own pace. If you get off track, just jump back on. Take off some of the pressure…

And if you’re looking for a starting point, you can grab a free month of SWA workouts. It has everything laid out for you and makes it super easy to just get started + make progress. You can grab yours at the link in my bio. 

You got this 🙌🏼🔥
.
.
.
#betterworkouts #newyearsworkout #fitnesscoach #womensfitness #womensfitnesscoach #howtogetfit #womensstrengthtraining
Fitness is about so much more than trying to chang Fitness is about so much more than trying to change how your body looks. 

Sometimes it’s about moving better + having less pain. Sometimes it’s about having an easier, healthier pregnancy. Sometimes it’s about getting stronger, or getting in a better mental space. 

But no matter where or why you start, it almost always ends up being about the way it transforms your entire life. Whatever your reason is, just keep showing up + watch your life transform. 

Forever grateful for all my clients + the trust they put in me ♥️

Need some help getting moving? To start off the New Year I’m gifting a free month of my STRONG with Ashley program. A full month of workouts, with everything you need to succeed. You can grab your copy at the link in my bio ✨
.
.
.
#betterworkouts #howtogetfit #fitnesshelp #womensfitness #womensstrengthtraining #strengthandmovement
Full week at a desk? Let’s get some movement in! Full week at a desk? Let’s get some movement in!

Start in a wide stance. Hinge forward and put one hand on the ground + one wrapped around your ribs. Take a big inhale in. As you exhale out, rotate up + press your hand into the ground. 

You should feel a nice stretch through your inner thigh + upper back as you rotate. Come back to the start + repeat.

Take it slow + gentle. Aim for around 4-6 on each side. Don’t forget to save this for later!

Looking for more help with your workouts, warmups and everything in between? STRONG with Ashley sends you everything you need to get your workouts done, stay consistent + get results each month! Find out more + sign up at the link in my bio ✨
.
.
.

#mobilityexercises #mobilitywork #strengthandmovement #howtogetfit #betterworkouts #workoutprogram #exerciseprogram #womensstrengthtraining #womensfitnesscoach
This is so essential for lifting 💪🏼 Focus This is so essential for lifting 💪🏼 

Focus on form FIRST. Focus on really mastering the movement. You should be able to do it with correct form and keep the movement slow + controlled before you start throwing on weight. 

It’s better to take a step back and focus on form and control, rather than keep pushing forward with bad form only to end up injured. You can always add on weight later. 

We want to progress safely, strongly, + actually work the muscles we’re trying to work. You can’t do that if you’re only focusing on how much weight you’re lifting. 

Drop the ego. Master the form. Then progress. 🤗
.
.
.
#liftingtips #betterworkouts #howtogetfit #strengthtrainingforwomen #strengthtrainingtips #womensfitnesscoach
5 weeks in Italy 🇮🇹 I don’t even know wh 5 weeks in Italy 🇮🇹 

I don’t even know where to start. I’m overwhelmed by the amount of things I learned, places I saw, + people I met. It all feels so surreal.

Traveling solo around Italy for 5 weeks was incredible. It pushed + moved me in ways I couldn’t even have anticipated. I learned. I grew. I met the most amazing people + had the most incredible experiences. I got lost + made mistakes. I got frustrated. I was filled with the most gratitude + bliss. I learned to let go + trust more. It was all exactly what I needed. 

And I’m excited to see what’s next ✨
.
.
.

#womensfitness #solotravel #femalesolotraveler #travelworkout #betterworkouts #solotraveler #womensolotravel #travelfitness #travelworkout #howtogetfit
Load More... Follow on Instagram
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