My New Best Friend is a Foam Roll

Foam rolls, once the tool of physical therapists, can become your own personal masseuse, physical training tool and stretch coach. Foam rolls or foam rollers are important for functional stabilization programs and rehabilitation. They can be used by themselves or with resistance bands or loops. Stand or lay on the foam rolls to build balance and coordination. Lay with the foam roll positioned length wise down the spine to stretch shoulders, or across and under the lower back to stretch the back, shoulder and legs. While lying on the foam, roll back and forth to massage muscles and improve balance. Foam rolls are a great tool for improving flexibility, balance and strength. They are fun, easy to use, and inexpensive (check out PTMart for a nice selection).

To use as a massager, simply press down on the foam roll on sore muscles as if you were rolling out dough. To target back and neck muscles, lay on the ground with your legs bent at a ninety degree angle (like you were about to do a sit up) with the foam roll under your butt. Using your feet, walk forward causing the foam roll to start at your tailbone and work up your spine to your neck. Guaranteed to send amazing sensations up and down your body. It also works great on feet too. Simply sit in a chair and put the foam roll underneath your feet and roll them in and out (these things are so affordable you can get a separate one just for your feet if you don't like the idea of using it on the rest of your body).

To improve muscle elasticity and flexibility, try these targeted exercises using the foam roll:

• For plantar warts, stand in a doorway for balance and place one foot on the foam roll with your knee slightly bent. Roll your foot forward (essentially putting your weight on the one leg with the foot on the roll). After a lot of practice, you can put both feet on the foam roll and roll forwards and backwards.
• For calf strains, sit up on the floor with both of your feet straight out in front of you. Place the foam roll under your ankles. Pressing up with your hands (which are next to your hips as if you were doing a dip), move your body weight forward and backwards to move the roll over your calves. This is an awesome exercise for balance and strength (plus shredding your triceps in the interim).
• To alleviate runner's knee, assume the same position as above, but put the foam roll under your upper thigh/hip area. rotate your legs and torso onto the knee in pain and place both hands in front of your (like George Costanza posing in his boxers in that hilarious episode of Seinfeld) and bring your back leg over the front of your bad knee. This is a very common stretching position, the only difference is the foam roll is underneath you. Using your hands, "walk" yourself back and forth so the foam rolls between your hip to just above your knee and back again.
• For shin splints, assume the push up position with the foam roll right below the knee. Keeping weight on the roll at all times, walk forward and backwards to move the roll between the knee and your ankle. Add some push ups while you do this and some planks (resting on your forearms with your hips engaged) and you not only alleviate your shin splints, but you have a great workout.

There are a million other uses for the foam roll. Try balancing on the roll (like log rolling) for a great core workout and to improve balance. Do air squats, lunges, mountain climbers, supermans and a load of other pliometric exercises. I have even seen yoga classes employ this useful tool. In a world of overpriced equipment, crowded gyms and our busy lives, these under $10 tools allow you to have a create workout at home and then you can use them for a great massage.

Post some comments on what you do with your foam roll. I look forward to hearing from you.