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5 Amazing Benefits Of Foam Rolling

5 Amazing Benefits Of Foam Rolling

Over the last few years, mobility exercises have started to gain steam, and rightfully so. It doesn’t matter if you’re a gym rat or if you sit at a desk all day–using a foam roller as part of a regular exercise plan can help improve circulation, release knots in muscles, and can help muscles repair and heal faster. The benefits aren’t limited there; they really are endless. If you feel a tight muscle in your body, using a foam roller to release the tension can help. Here are 5 amazing benefits that come from foam rolling that you may not have considered:

1. It’s Like A Personalized Massage

Every time you foam roll, you get a personal massage! Sure, it’s great to go to the spa or to a masseuse to work out those tight and sore muscles. But that can take the whole day! In as little as 10 minutes you get the same benefits of a massage as you help revive your tired and sore muscles. There’s nothing like a good trip to La Spa a la Casa!

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2. Your Money Stays In Your Pocket

You save a TON of money. Massages are expensive, and if you’re recovering from an injury, regular meetings with the physical therapist are too. Using a foam roller as part of your regular workouts can help you recover from damaged muscles, and can even help you to prevent a host of injuries. It’s better to pay $10 upfront for a foam roller, than thousands of dollars on the back end as you try to get your body back to normal.

3. You Can Preempt The Pain

The simple truth is that we’re pretty hard on our bodies, and random things, like standing–or sitting–for too long, can start an ache or a pain you probably wished wasn’t there. When you start using a foam roller to work out those tight muscles, you start breaking down scar tissue, help the muscle get rid of left over lactic acid, and become more flexible and strong. Having a one–and–done mentality isn’t going to benefit you in the long-term. To really see the benefits of foam rolling, it’s a habit best served every day.  Regular rolling can help prevent cramps and even actually strengthen your muscles over the long term. So while you’ll definitely feel some short term pain, it hurts so good! It can definitely save you from a lot of pain later.

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4. Take A Little “Me Time”

Foam rolling is relaxing! Depending on your circumstances, it can be really hard to steal a few minutes to yourself. When you take a few minutes to foam roll, you are able to focus on finding and working out those trouble spots, instead of anyone or anything else that’s been rumbling around in your head.

5. Workout Your Body… Roll

It’s actually a great workout! You’d think that rolling back and forth on a piece of foam wouldn’t do much for you, but mobility exercises help fix posture, and can help workout your core too! It won’t be too long before your abs are popping like popcorn. If you really want to see results, grab a mobility app like MoveWell, which guides you through each workout so you can make the most of each minute.

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Get Some Extra Help

Especially when you first start foam rolling, it helps to have someone guiding you through each movement. Apps like MoveWell let you pick an area you want to focus on, and then a video coach demonstrates each exercise, and gives you some time to do it too. You can also check out YouTube for some other great tutorials:

Shoulder Stretches

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Hip and Lower Back Stretches

Featured photo credit: Foam Rolling Your Hips/Joel Runyon via lifehack.org

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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