I lay the roller horizontally on the wall and lean my whole body on focusing on the traps and roll back and forth. Works like magic. Thanks for the video idea. Awesome tips.
if you foam roll the lower back make sure you u have enough upper body strength to stabilize the rolling motion. Lower back rolling is only beneficial if you have lower back muscle to roll out. Im 27 and been experiencing a bulging disc since 18 years old and once i learned/ discovered full body foam rolling its been a game changer for even that lowet back muscle development. Been foam rolling seriously since i was 21 years old and will never stop.
I thank you two a great deal for the videos. I recently learned my PT for DDD would cost me $2K out of pocket. I cant afford that so I have to depend on your videos. Thanks again.
If anyone has a hard roller but would benefit from a less dense one , consider rolling a towel around it and securing it with either a few rubber bands or something similar
Thank you for all the suggestions. You are a nice duo , very comforting and inspiring. Please advise me how to strengthen the neck muscles since while a lot of pleasure is gained rolling but at the end , the neck feels too tense. Thank you in advance.
IM 20 YEARS OLD AND THOUGHT MY BODY WAS BREAKING DOWN BUT THIS VIDEO MADE ME FEEL MY AGE AGAIN😭literally thought there was something wrong with me from working out and not even being able to bend over because my back was so tight😪😪😪😪
Love the opening quote. I foam roll with the hard black 36" roller nearly every day before bed time or if I tweak something during the day. I am 43 years old, 6' 1" and do lift weights and try to stay somewhat athletically active. I started using it after pulling a hamstring to aid in healing. Everyone needs to understand that using the hard black roller feels like you're rolling on concrete for the first month. The first few times can be a bit painful...but for the 1st month or more wear a thick sweatshirt, or 2 sweatshirts ect..to help pad it more. BUT after a month or so your whole body starts to get used to it, loosen up more ect..and you get so you don't need as much padding and eventually you get to the point where you don't need to use any padding and just wear a t-shirt or even no shirt. It takes a little while to get to that point but it just shows how much your body changes going from it feeling like torture to the point where you sleep better after you roll in the evening. My experience has been to roll as close to bed time as possible, drink some water just before or just after rolling and it's like getting a full body massage before going to bed. I spend 5-10 minutes rolling 5-6 nights a week before I go to bed and it makes a HUGE positive difference. I've read where you're supposed to roll with the most pressure pushing fluid "towards the heart"..but I haven't noticed much difference between just using equal pressure in each direction and trying to use more pressure while rolling "towards the heart". Also, rolling is a bit of a work out.. you are manipulating your body around and at times you're kind of in a planking type position so at times it isn't easy to do and requires some effort. But if anyone is wondering: Rolling is SOOOO worth it! I recommend it to everyone. Of course if you're having lots of pain issues this is just one tool..you may need to work on flexibility, strengthening muscles for stabilization, muscle imbalances, see a doctor, see a chiropractor, see a PT, may have an old injury you need to finally deal with ect.. so don't think that rolling is a fix all for everything..but if done properly it can help alleviate A LOT of pain over your whole body.. :)
Great, encouraging post BlaineDP! And thank you for the sweatshirt-first recommendation. I have a very stiff foam roller with groves in it and sometimes it gets really intense. I like it, but at the same time (and as a new foam-rolling person) can only take so much. I'd love to keep working up to more, and I think your tip will help me do just that!
Cool..glad I've inspired someone! I've never used one with grooves in it..but I can see how that would/could change the overall feel/function of a roller. I'm sure there are reasons why some have grooves in it but IMO, I'd just go with a solid 6 inch round roller without bumps, grooves, any kind of pattern in it. I even have an 18 inch smaller one I take with me when I travel.
I have one of those hard ones .. i use it on and off every couple weeks lol. Maybe i should stay consistent because it always is a feel good type of pain
Thanks for sharing different techniques to do with a foam roller. I sit on mine and help my hamstrings and then do my calf muscles. I used the roller up and downthe wall for my back between my shoulder blades to my low back. I have done this for a little more than a month now, it's seems to be helping me a lot.
I have had my black one for close to a week. My acupuncturist suggested I get a black on to use. It has changed my life. I may be doing some things wrong, but I feel soooo much better!
OMG! You two are fantastic! I am a Yoga Instructor and over the past few weeks, my right knee has begun to hurt like nothing I have ever felt before. Luckily, my boyfriend owns a foam roller and started with me opening up my IT Band which is so painful on my right side as well as watching your video three times to open up my hamstrings and hip abductors. You both exude such warmth, fun and alot of great information - thank you!!!!
Don't foam roll your IT Band, look up AthleanX or Jeff Cavalier, he'll explain why you shouldn't foam roll it and what to do instead. There is a reason these guys skipped the IT Band, instead rolled right above, I hope this helps.
I got a foam roller for £2.50!! And I have a coregeous ball for your abdomen and it's really nice if your stomach is feeling tight. Would love to see what you guys thought of it. Thanks for giving me a foam roller work out!!
Guaranteed best FOAM ROLLING VIDEO out there. If people like it, Ill make a pro video!: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-jissQli7lrE.html
Is there anything that we should pay attention for example the direction at which we should roll the muscles so that we don't actually end up damaging them or making them too loose etc?
Please don't stop your videos, ever! Ha ha! Love them. I have relied on PT for over 30 years to stay healthy. In the Navy I had the luxury of being referred to it for sports injuries and anytime I thought I needed it. I am a believer and love you guys! I will follow you through my retirement. I'm available for testimonials ha ha!
very nice and energetic exercise , what is the measurement of foam roll, it seems diameter is 8 inches and length is 30 inches the density is not clear for purchases thanking you
You guys are so awesome & generous with your expertise! I’m a European & I love your channel, & follow & like you across social media - thank you so much; you’ve helped me such a lot to manage my body’s muscular/skeletal health. Kudos to you both 😘
Hello Bob & Brad, first off thanks for all your free generous humorous info. Any advise on how to safely pull down something heavy from a shelve that is at or above shoulder height? A demo would be great!
Omg I just discovered you guys and I’m obsessed! You guys are so adorable and funny and your videos are so informative! I’m following this video with my foam roller. Subscribed immediately🤍
Hi from Australa. I love rolling the lumbar lower back area. It gives me a nice stretch. I had a car accident 8 years ago and broke hip and pelvis in 3 places. When I get right down in my lower back it's such a relief.I even kle to rest my hips on the roller with the rest of my body on the ground
I love foam rolling my lumbar! I've had hip issues for years and the best thing I've found is to put something right under my lower spine and relax over it. It really helps stretch out the back of my hips. Of course, I'm not the pro, so maybe it's not helping as much as I think it is haha
Not good to foam roll your lumbar for a few reasons 1) the mid back (thoracic) has the rib cage to protect and stabilize the spine so as to not cause hyper mobility to the vertebrae. Too much pressure on the vertebrae due to less stability 2) most people have issues with kyphosis in the mid back, and lordosis in the low back. So a self administered myofacial release would be great to release that kyphotic nature of the mid / upper back. The low back predominately ( due to secondary curves ) has a tendency to become tight, meaning forward trunk flexion would be better for the lumbar region. It’s just safer to not foam roll the lumbar region, it’s best not to mess with that area when it comes to this type of release.
Just brought one for my calf's this is my only option now or massage gun. I think it's something to do with my arches and then tight trainers too but get massive thick painful parts in my calf's and it's a bitch to walk cos every step is like calf muscles being ripped apart been like this for 10 years. I can't even run cos I don't have the range of motion anymore calf muscles hurt on both legs it's a pain cos I should be living my life pain free not living my life wondering when I'm getting a pain free day or if a pain free day is coming.
I think if you're being very gentle and don't over do it, anything that gives you relief you should continue. I'm in no way a medical professional though
Thank you very much for the instruction here. Great overview! What size/type of foam roller should I get? I am interested in these exercises however, I'm not sure what foam roller to get. I am 5'11" and 190 lbs., 61 yrs old and fairly active. I'd like to do a number of exercises with a foam roller but I am not sure of the exact type to get. Thank you!
I am interested in getting a roller. I have extreme tightness in my back due to back surgery years back. Have been to PT numerous times but just stopped and do need something to massage my back. I am confused on which one you recommended. I saw a couple that color but are different prices. Please help, tks
This was great. I just bought a foam roller at Costco last weekend. I bought it in the hopes it would help me relieve upper and lower back tension. THEN this video comes out and I see you can do so much more with a foam roller than I imagined, AND you're not supposed to use it on your lower back. I followed all the instructions in this video, spending a lot more time on my glutes and upper back. Man! I feel like I just got a full body massage (except for the fact I had to exert energy and therefore, I worked up some body heat). This video was very good and timely. QUESTION: B&B - what WRIST tips do you have for doing these exercises? I felt that some exercises really strained (hurt) my wrists. COMMENT: B&B, you have the Vikings and the Pack displayed very nicely, but what about the mighty Lions? Go with the top of the NFC North, baby! Or, the top after week two that is...😜
We have the blue foam roller and my son who runs XC and swim uses it daily for his legs after practice. Is it possible to use in the chest/heart area? Son gets muscular chest pain after an XC race and Dr.says its muscular related and to take Ibu. for races or quit running until it gets better.(He has had a chest x-ray, echo, etc everything is normal, we think he must have pulled something lifting or just how he runs because its been months) Maybe the lat roll?
New to foam rolling, need to loosen low back pain and backs of thighs. I get leg cramps everytime i try to roll. I am a big girl and don’t have good core support.
I did it b4 bed last night and slept better and felt better in the morning. It's basically like any massage, gets some trigger points and tight muscles down to increase bloodflow.
I just received one from by brother who is a runner and uses it every day. Bob & Brad did not say how long each roll should be. When is enough is enough?
Are there any way to foam roll the neck. I have neck pain and use a hand plastic spiked roller and that work pretty, but was wondering if there is anything else I could use?
Hey guys I love your videos and want to order this but do not see a link to the foam rollers. I believe I have found it on Amazon but want you all to get the credit
Hey guys !! Which roller can I use for costochrondritis or if and how to use this for on going costochrondritis. I saw one video on that issue but I didn’t see any stretches for it
