When you’re training for a race, a foam roller is a vital tool. If your muscles are in knots and or feeling tight, the foam roller might be the easiest fix you’ve ever found. Try these 7 self-massaging techniques by Anna Renderer over at PopSugar before your next workout! Here’s a snippet of it:

Glutes

  • Lying on the floor, lift your legs and place the roller at the back of your pelvis (aka sacrum).
  • Gripping the end of the roller for stability, slowly twist your lower body to the left, then to the right, to massage your glutes. Continue for 30 to 60 seconds.
  • Adjust your body’s position until you find the “sweet spot” or tight spot. Direct pressure will help to release knots.

Tip: Tight glutes can pull on the IT band and adversely affect the alignment of the hips and knees.

 

Piriformis

  • Sitting on the floor, place the roller in the middle of your glutes.
  • Using a short and steady roll, move the roller back and forth for 30 to 60 seconds.
  • To reach the entire muscle, adjust your position from side to side. Apply active release on specific tight spots by holding still for five seconds.

Tip: The piriformis muscle, found under the glute max, runs laterally from the sacrum (back of the pelvis) to the outside of the upper thigh. It is small but can get really tight.

Read the rest of the post here.

Deals On Foam Rollers

[content-egg-block template=custom/all_offers_list]

 

YouTube Videos On Foam Rolling Exercises

[content-egg module=Youtube template=custom/responsive]

 

(Note: Some of the links in this post are affiliate links. Read our disclosure policy here)

WRC Staff

WRC Staff

Women’s Running Community (WRC) was created to inspire girls and women to choose health and wellness over our culture’s harmful obsession with having the “perfect” runner’s body type, weight or shape. Our goal is to educate the world that health, beauty, and wellness come in many forms and that no one body type, shape, size, culture or weight is more worthy of respect, love and acceptance than another. We want to challenge the industry leaders and media creators to expand their vision of what a runner or being healthy looks like.
WRC Staff

Latest posts by WRC Staff (see all)




  • Monthly Featured Products

    Featured Products

    World’s Okayest Runner Mug

    $9.99

    Featured Products

    I Just Want To Run

    $26.95

    Featured Products

    Rungry V-Neck T-Shirt

    $26.95

    Featured Products

    Running Unicorn

    $26.95

    Featured Products

    I’m A 26.2

    $19.99

    Featured Products

    I’m A 13.1

    $19.99

    #WhatARunnerLooksLike

    View More

    Leave a Reply

    We'd Like To Welcome You With A 15% Off Runningwarehouse.com discount code.

    Enter your email below to get deal alerts, top stories, tips, recipes, and inspirations in the running and fitness community delivered straight to your inbox!

    Your Information will never be shared with any third party

    ***BEFORE YOU GO****

    We'd Like To Welcome You With A 15% Off Runningwarehouse.com discount code.

    Enter your email below to get deal alerts, top stories, tips, recipes, and inspirations in the running and fitness community delivered straight to your inbox!

    Your Information will never be shared with any third party