A
s recently as 10 years ago, foam rolling was used mainly by
professional athletes and their physiotherapists to ease
all the aches gained while playing their chosen sport. But
an expanding body of research has shown that rolling
(technically called self-myofascial release, or SMR) has a profound
ability to relieve muscle and joint pain, reduce the risk of injury, and
make exercise feel easier. A gentle form of self-massage, foam rolling
uses spongy balls and foam cylinders to apply pressure to specifi c
points on the body. You can now fi nd classes at many gyms and
you can also do it in the privacy of your own home with the simple,
inexpensive equipment available at sports stores.
1 BACK PAIN
RELIEF (RIGHT
The muscles along the
spine often seize up due
to injury or physical and
emotional stress. Light
pressure reduces tension
and relieves the aches.
TRY IT Lying on your
back, place 2 balls under
the upper back, 1 on
each side of spine.
Simultaneously lift your
bottom and head off the
fl oor and support your
head with interlaced
fi ngers. While breathing
deeply, slowly roll over
balls so they move down
spine toward lower back
and then roll back up.
Continue for 5 minutes.1Ball skills
This simple
technique can help
relieve aches and
pains and may
even help release
bottled-up negative
emotions. You can
either take a class,
or do it in private
at home. Here,
a sequence of
exercises created
by i tness expert
Jill Miller can
help start you
on your way.JUNE/JULY 2017 PREVENTION 105ALL-DAY ENERGY