Roll Release Foam Roller System

Looking to hold my next Functional Foam Rolling course in Burlington, Ontario on November 11, 2017. Wondering if there is interest for this course?

New version with support for iOS 11 is in testing now.

Progress Your Foam Roller

Most foam rollers end up lacking in the depth they can achieve. There are very few foam rollers that actually achieve a therapeutic effect. Be sure that the foam roller you use can progress with you and your tolerance.

I personally use the Travel Roller. As you can see, there a two layers to it. I have progressed to the inner black layer.

Progress Your Rolling

We all know that if we want to progress in our fitness we have to somehow increase the intensity - rolling is no different. You have to progress it or you will likely plateau in the effect. There are a few ways to progress like pulling on the roller or limiting the support you provide. One other way is to upgrade your foam roller based on your tolerance. You need to move toward a roller that provides a firm massage without aggressiveness that causes trauma. The roller I use allows you to strip of layers of foam and get firmer just as you would increase weights in a workout.

Hamstring Rolling

Rolling on the floor cannot generate enough compression on the hamstring muscles to achieve a therapeutic effect. The seated body position is the best way to stack the body and roll the muscles.

Important details for effective hamstring release: be sure to relax the muscles when rolling, keep the rolling segments short and compliment it with rolling the piriformis muscle.

Be sure to progress your rolling technique

There are many ways to advance the foam rolling technique to increase intensity, just be sure to do so. Many people start rolling at a level that is good for their tolerance at that time. However, as the body adapts it is necessary to progress with the tolerance otherwise the therapeutic effect and desired results may be compromised.

Rolling the Lats

It is quite common to strain the Lats (latissimus dorsi muscle). Pull up exercises and excessive stretching can strain the Lats. The pain can be in the Lat itself, but often presents elsewhere such as the shoulder, armpit or or shoulder blade area.

Be sure to control the pressure as it can be quite painful when rolling this muscle and change your body position as you roll down along the muscle as it travels on an inward deviated path.

Inner Elbow pain

The forearm flexors can be difficult to roll. However, this is where wall rolling can come in handy! With optimal positioning and technique you can get a great roll session of the forearm. Check out how to do it on the Foam Roller Techniques App or go to www.foamrollerapp.com to get the app!

Struggling with your weight workout due to pain?

You can roll before each set to restore function to the affected muscle(s) and increase the capability. There will be a threshold of tolerance but if you can get through a workout by implementing rolling then that is great. It is not too much to roll before each set as long as you roll within your tolerance.

Neck Rolling + Neck Posture

With all the recent news and articles surrounding neck posture and the negative effects it has on the body, let us offer a simple strategy: foam roll the suboccipital muscles.

These muscles are excessively stressed and often strained when looking down (texting) or forward (computer work) repeatedly or for long periods of time. They also offer stability to the joints of the upper neck. Roll these muscles 1-2 times per day - prevention is the best medicine!

To learn how to roll these and other muscles to your own individual needs, check out the Foam Roller Techniques App!

Foam Roller Techniques app for iPhone, iPad, and Android Foam Roller Techniques is a mobile app with 190 videos by Dr. Ryan Emmons. This is a comprehensive rolling guide with up to 4 videos per muscle including easier and harder variations.

Deeper Rolling

There is a rule in foam rolling: the shorter you roll the deeper you get

When you feel the need to get deeper, relax the muscle and shorten the roll length to about 1-2 inches. This will get a deeper release and help you achieve a true therapeutic effect.

The NEW volume of the Roll Release books and ebooks are now available!

Roll Release Foam Roller Techniques: Muscles of the Upper Extremity is an excellent guide to foam rolling the upper body. Learn to roll the rotator cuff, forearm and hands. It works great alongside the Foam Roller Techniques App.