Ideal Foam Rolling Drills For Flexibility And Mobility

Foam rolling drills promote self- myofascial releases that helps work out hard-to-reach muscle groups and balances the efforts done for training.

Foam rolling drills can be part of your training

It may not have the results similar to lifting or strength training, but it can help activate your deeply-placed muscles for better mobility and flexibility during your training or lifting sessions in or outside the gym.

Thoracic spine

One of the oft-neglected area of the body is the thoracic spine, where the usual lifting which is less stretched due to braced positions under a weight load. Although the deficit in positioning could only be minimal, the inability to maintain a neutral thoracic spine position would place undue stress on the neck and shoulders.

It is designed to take stress off the lower back, neck and shoulders during physical activity.

To enhance mobility, it is important to stimulate the vertebral segments usually done by rolling your upper back with the roller by creating a fulcrum point to mobilize all the segments of the spine through the mid back.

Anterior Lateral Hip Group

Addressing the gluteal group can be achieved by triggering the deeper structures to stabilize the hip and pelvis.

Place the foam roller perpendicular to the body along the soft tissue area between the hip and the pelvis. Rotate the hip and pelvis atop the roller while it stays in place. Do not roll using foal roller.

It may be a simple move, but it can do a lot to create that flexibility on the hip and pelvic regions.

Lats and the rib cage

These muscle areas usually get tight due to the insertion point inside the humerus, which is in fact an internal rotator of both shoulders.

The lats have a broad attachment throughout the back of the thoracic cage and targeting it is dependent on moving the rib cage with active movements.

After working the roller under the armpits, take the foam roller under you and pressure down on the top portion of the lat while the body is lying on the sides. With the opposite arm and side of the rib cage, stretch to meet the hands overhead.

Pectorals group

For chest and shoulder mobility,  start with traditional foam rolling for this muscle group. Then follow these with smart movements that target the pectorals.

For the follow-up sequence, place the foam roller under the chest in a 45-degree angle to the body right under the muscular potion of the pectorals. This area is an inch or two up to the shoulder from the chest.

Rotate the opposite shoulder and rib cage. Perform 2 to 3 repetitions.

With these foam rolling drills, you will be able to generate good mobility and flexibility during your workout routines.

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