The following healthcare information is intended as an information resource only and should not be used as a substitute for professional diagnosis and treatment.
|Thoracic foam rolling|
Lie face up with the foam roller placed on the mid back. Lift your hips ups and allow yourself into extension. Have your hands supporting your head throughout this release Your feet should always be in contact with the floor. Roll your body up and down, resting longer on tighter areas. Never roll on your low back.
|IT & TFL foam rolling|
Lie on the side of your body so that the foam roll rests just underneath the top of your knee. Support the weight of your upper body with your elbow and free hand. Slowly and smoothly roll towards your hip. If the pain is too great, bend your free leg and place the foot on the ground to alleviate some of your body weight.
Place the foam roller on the ‘meaty’ part of your bum. Roll back and forth, spending longer periods of time over the tighter parts of the glute. You can manipulate the angle of your hips to change the dynamic of the rolling. Have the leg extended when doing this. If you feel any tingling or numbness down the leg, stop immediately and talk to your kinesiologist or trainer.