The One Kind of Stretching You're NOT Doing | HOW TO FOAM ROLL

hey guys what's up naomi here with a video about my facial release aka foam rolling if you've never done this before or if you're not sure what it is i'm 100 sure if you go to a gym you've seen people there do it or if you follow people on social media you've seen them do it as well foam rolling is the kind of stretching that helps to release muscular tension and break up knots in your muscles so if you've never tried it before definitely give it a go today we're going to be going over three different kinds of foam rollers and we're also going to be going over techniques the different areas of your body that you can foam roll and then we'll also be doing a short five minute full body foam rolling tutorial as well at the very end that you can follow along with me in real time if you'd like to really quick my whole entire outfit is from tlf i'll leave all the details at my link to shop and discount code for 15 off in the description if you guys want to check out tlf apparel for yourselves let's get this video started [Music] before we begin i would like to know that foam rolling may not be beneficial for everyone and should not replace your other stretching and mobility exercises but rather be added on to your regular routine if you have any concerns about foam rolling be sure to check in with your physician and trainer first before trying to foam roll here are three common types of foam rollers you'll see the smallest one on the left is a hyper ice viper which is a compact roller smaller in size the most firm out of the three that i have and it can also be switched on so that it vibrates while you foam roll definitely a little bit of a bigger investment than the other two but if you're a foam roll lover like myself i definitely think it's worth the money once you try this one it's pretty hard to go back to a normal one not gonna lie next up we have a slightly larger foam roller this one has a bit more padding than the other two and is the softest of the touch out of the three if you find other foam rollers to be a bit too painful when you use them try a padded one like this as it applies less pressure lastly we have what i would consider the most common and standard foam roller it's the largest one out of the three and has a firmness that's right in between the other two as much as i love my hyper eyes at viper i find myself using this foam roller here most often because it's the kind my gym has and i don't necessarily want to carry a foam roller around the gym with me especially with all my other gear that i already have i also like that it's longer so that i can easily foam roll both my legs at the same time if i want to i wouldn't necessarily say that one of these is better than the other they all are great to work well and have their time in place it really just comes down to your needs and personal preference i find that most gyms will have a few foam rollers available for their members to use but if your gym doesn't or you just want one for personal use at home i'll link the three that i'm using down in the description box now that we know a little bit more about foam rollers themselves let's talk about how to foam roll in a few different parts of our body that we can foam roll first up let's do our back for the majority people you'll want to stay on your upper to mid back only as going down to your lower back can cause pain and discomfort starting with the foam roller on the ground place your mid to upper back on the foam roller with both feet on the ground so your knees are bent i typically like to place my hands on the front of my legs or cross across my stomach or behind my head from here i just lift my booty up off the ground placing the majority of my weight on the foam roller and then essentially just straightening my legs to push my back along the foam roller and then bending my knees again to bring myself back down as i move the foam roller up and down my back i can also turn a little bit from right to left to get as much of my back muscles as possible it may take a little bit of fumbling around but you got it babe if you have a specific place in any muscle of your body that you'd like to focus on you can also just lay that point right on top of the foam roller and leave it there for a few seconds as well like you would when using a massage gun you definitely don't need to be in continuous motion when foam rolling let's move on to our glutes next sit right on top of the foam roller with one hand and one foot on the ground close enough so you can simply just extend the leg on the floor out to move the foam roller back and forth your hand and foot on the ground are there to simply support with the majority of your weight on your booty on the foam roller you can definitely place both feet on the ground if you'd like but i find that i can hit the sides of my glutes better with only one foot on the floor feel free to lean your glutes from one side to the other in order to hit as much of your glute muscles as possible next we'll move on to our hamstrings with both hands on the ground start with both legs on top of the foam roller i found that the easiest way to foam roll by hamstrings is to move my hips back and forth in order to move the foam roller along my hamstrings imagine that you're sitting on a swing and are just starting to swing moving your hips forwards and backwards to gain momentum we'll be using a motion similar to that when foam rolling our hamstrings this one is probably one of the more difficult ones to do since it takes a little bit of out work and we no longer have our feet on the ground to help balance and support so no worries if it takes you a bit to get this one down you can also cross your legs and place one leg on top of the other if you'd like to place even more pressure on your hamstring muscle to do only one hamstring at a time without the added pressure of your other leg on top move the foam roller so you're only using the end then place your leg on top to foam roll that hamstring and then vice versa for the other hamstring continuing with legs we'll do our quads next i usually start with my knees right on top of the foam roller and then place my palms on the floor sliding the front of my legs down the foam roller i'm going to keep my upper body lifted off the ground at all times and then push off my hands to straighten my arms bringing my upper body closer to the ground to move the foam roller up my quads and then pull myself up so that my upper body comes forward and the foam roller moves down my quads rotate your legs from side to side to reach all the sides of your quad muscles next up we'll move on to our hip flexors i'll do the right side for a better example scooch on over to the end of the foam roller and place the front of your hip right tip on top of the foam roller with hands on the ground in front of you and left foot on the floor the foot on the floor will be the one pushing off to move the foam roller back and forth across your hip the range of motion up for this one won't be as large as the other ones which is normal and this one can definitely be a little awkward and challenging to get down so take your time with it and be patient with yourself lastly we'll do our calves this one's pretty easy to do just prop one calf up at a time on the foam roller with both hands on the ground behind you using the foot on the ground push off the ground to move the foam roller up and down your calf pointing the toes of the foot on top of the foam roller to the left and right to hit your entire calf muscle i personally like to foam roll before my workouts because i feel like it really helps to get my blood flowing and body loosened up and ready to go for my workout however as i was saying previously not everyone may find foam rolling up beneficial addition to the routine and may prefer other exercises to help with stretching and mobility play around with different movements to see what you enjoy what your body responds to and what works best for you there's also really no right or wrong time to foam roll you can foam roll first thing when you wake up as part of your morning routine you can foam roll before and after your workouts to take a break during work or as the last thing before bedtime to end your day whenever you'd like to formal it's pretty much a good time to foam roll now that we know how to foam roll let's go ahead and do a quick five minute full body foam rolling routine if you're enjoying this video so far and think that others would too click that thumbs up button and of course i'd also love it if you subscribed and tap that notification bell so that we can keep on learning and growing along our fitness journeys together it doesn't cost you a single cent and it really helps the youtube know that you think other people would enjoy this video as well so that they can recommend it to more people to help more people anyways to get started with that foam roller routine we're going to start with our glutes spend a few seconds on each side [Music] so this is 27. it doesn't matter what i've been through i should grow up too but i still act like i'm 11. i'm not emotionally sound since i left you and no i don't like to be the bad guy [Music] i won't be surprised if i'm the last one now but i had you where i wanted you never had to ask but set the world on fire just to get it back [Music] let's go ahead and transition to hamstrings next making sure to hit both ask i'd hamstrings the world on fire just to get it back don't know how it feels to be someone you love and it gets me down i'll let it slip somewhere [Music] [Music] so this is 27 start [Music] [Music] moving on to our quads next don't mind me moving the foam roller around just wanting to stay in the center of the camera as much as [Music] the world on possible just to get it back i don't know how it feels to be someone you love and it gets me thrown yeah i had you where i wanted you i had you by my side cause all i ever needed but couldn't realize i don't know how it feels [Music] next up let's go over to the end of the foam roller to do our hip flexors one at a time [Music] on fire just to get it back i don't know how it feels to be someone you love and it gets me down down down yeah i had you where i wanted you never had to set the world on fire just to get it back i don't know how it feels to be someone you love and it gets me down um [Music] let's get up and do it back next [Music] [Music] how am i supposed to save the situation [Music] let the worries [Music] lastly we're going to finish with our calves for a few seconds on each one [Music] my homemade [Music] is [Music] thanks so much for taking the time out of your day to come here and learn about foam rolling with me if you enjoyed this video make sure to leave a thumbs up so that it helps to push this video to other into the hands of other people who might also find it useful and if you're not already subscribed to my channel do that until notification below so you don't miss out on my other workouts and fitness tips make sure to check the description down below for my outfit details my link to link to shop tlf apparel and discount code as well and of course if you need a form roller i'm going to leave that all linked down below in the description as well as time stamps for the different parts of this video so just check the description if you guys have any questions about anything or need to refer back to any of those details thanks so much again for stopping by and i hope you guys all have a great rest of your day i'll talk to you guys soon [Music]