FOAM ROLLER EXERCISES TO COMBAT MUSCLE PAIN

Foam rolling is a technique to release muscle tension, soreness, even inflammation. It is sometimes known as self-myofascial release (SMR).

- Rachel Hirsch

Foam rolling is a great tool to soothe your muscles and break up the tension in the body. Overtime it can also assist with increasing your range of motion by relaxing and lengthening your fascia.

If you're just getting started with foam rolling, especially when your muscles are tight, it can be intense and quite a bit of sensation. "I recommend starting with light pressure and adding more pressure overtime. You can add more pressure but increasing the amount of weight you are pressing into the muscle being worked. For example, when I am rolling my glute, I have my hands on the ground to remove some weight from my glutes. If I wanted to increase pressure I would lessen the amount of weight in my hands." says Rachel Hirsch, who first fell in love with yoga during university in Austin, Texas and has been exploring her practice ever since.

She suggests rolling each area for about 30 seconds to begin. Overtime you may do it for longer, or when an area is particularly tender you may want to roll it for up to two minutes.