Using a foam roller or ball (lacrosse, tennis or massage ball) to give your muscles a gentle massage is a low cost method for long-term health and bodily maintenance. They’re widely available and when used correctly, have been shown to increase joint range of motion and reduce muscle soreness post exercise. Not only is this a relaxing practice that you can do almost anywhere, it helps to break up all those stiff, grouchy tissues in your legs and back from being on the saddle. This little addition to your stretching and mobility programs can be something you take on trips and races as your own personal deep tissue masseuse.
Rolling out the quads is one of the best and worst feelings you can experience! They tend to be extremely tight on cyclists, so ease yourself into it and use your arms and supporting leg to take weight off of the foam roller as needed.
1. Grab your foam roller and lay it horizontally on the ground
2. Place it under one of your thighs, lying face down on top
3. Prop yourself up with your forearms and kickstand your other leg out to the side with a bent knee
4. Roll from just above the knee to just below the hip flexors
5. Go slow and focus on any areas of tension
6. Perform for 30 seconds on each leg
This exercise is from the Roll and Release section within the Dynamic Cyclist membership, which includes Myofascial Routines as well as exercises focusing on individual muscles and muscle groups using both a foam roller and a massage ball.
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10 июл 2023
