Complete Guide to Foam Rolling PDF
Complete Guide to Foam Rolling is your answer to moving better, feeling better, and improving your performance. Foam rolling before, during, or after a workout can get blood flowing, allowing muscles to work more efficiently, and initiate the recovery process to reduce soreness.
Backed by scientific research, Complete Guide to Foam Rolling provides step-by-step instructions for 27 of the most effective foam rolling techniques for muscle preparation and recovery. Reduce pain and restore function with therapeutic movements that help rehabilitate your body and reduce the risk of injury. Learn to breathe, relax, and roll through tight spots as part of your warm-up, flexibility work, and recovery. Then adapt any of the ready-to-use protocols or create a customized program to address specific problem areas well as your overall muscle and nervous system needs.
You'll learn the difference between various types of rolling equipment and how to choose which is right for your individual needs. Special tips throughout the text provide further advice to help you prevent injury to muscles and joints.
Invest in your training success by applying these proven self-massage techniques. Complete Guide to Foam Rolling is your path to better overall performance.
Table of Contents
Part I. Foundations
Chapter 1. Science of Foam Rolling
Chapter 2. Benefits of Foam Rolling
Chapter 3. Foam Rolling Safety
Chapter 4. Foam Rolling Equipment
Part II. Techniques
Chapter 5. Foot and Lower Leg
Chapter 6. Upper Leg
Chapter 7. Hips
Chapter 8. Chest and Upper Back
Chapter 9. Shoulders and Arms
Part III. Programming
Chapter 10. Full-Body Assessment
Chapter 11. Warm-Up
Chapter 12. Flexibility
Chapter 13. Recovery
Chapter 14. Rehabilitation
ExcerptsGetting specific: foam rolling and the foot
Posterior hip exercise technique
The research behind foam rolling