Foam rolling: The Ultimate Solution for Posture Correction
Have you found yourself agonizing over how to work out the knots in your muscles after a long day spent hunched over a workstation? Using a foam roller is the quickest, most affordable way to give yourself a deep tissue massage.
Also known as Self-Myofascial Release (SMR), foam rolling is one of the most effective ways of correcting bad posture. The underlying principle is similar to deep tissue massage, which relaxes the deep muscles and fascia—the connective tissue encasing muscles that provide stability to the muscles. A cylindrical piece of equipment made of EVA foam (a type of polymer), the function of a foam roller is to release the knots that form in the muscles due to physical activity or prolonged sitting, and also help in muscle relaxation. Foam rolling also boosts blood circulation and enhances flexibility and mobility of the body.
Bad posture is a common issue caused by our sedentary lifestyle, leading to various health problems such as sore muscles, spinal curvature, and nerve constrictions. Correcting bad posture involves a combination of strength training to build weaker muscles and foam rolling to loosen tight muscles. Foam rolling helps relax the muscles after a workout or correct posture due to prolonged sitting, bringing the muscles back to their normal state by loosening knots and improving blood circulation.
Choosing the right foam roller is essential for effective use. Foam rollers come in different sizes and densities, with the longer variety recommended for beginners and the shorter one for more advanced users. They are also available in various densities, with white, blue, and black denoting light, medium, and high densities respectively. The blue foam roller is a popular choice for both male and female adults, while black rollers are preferred by athletes and fitness professionals.
To correct bad posture using a foam roller, various exercises can target different muscle groups. Here are four basic foam rolling exercises to help you improve your posture:
1. Hamstrings (Back of Thigh): Roll the foam roller from the knee towards the hip, focusing on tender points.
2. Glutes/Piriformis (Buttocks): Roll the foam roller on the posterior hip area, increasing the stretch by pulling the knee towards the opposite shoulder.
3. Quadriceps (Front of Thigh): Roll the foam roller from the pelvic bone to the knee, focusing on the lateral thigh.
4. Erector Spinae (Low Back Spinal Muscles): Roll the foam roller down the side of the spine towards the pelvis, holding on tense areas to relax the muscles.
When using a foam roller, remember to roll slowly and gently to prevent injuries, avoid holding on tender points for more than a minute, and focus on muscle areas rather than joints. By incorporating foam rolling into your fitness routine, you can effectively correct bad posture and improve overall muscle health.
Author: Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding and fitness. With expertise in Weight Management, Marathon Training, and Physical Rehabilitation, Sharu helps individuals achieve their fitness goals while emphasizing the importance of mind-body connection for a healthy life.