Brooklyn, NY

Foam Rolling for Specific Workouts

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Foam Rolling for Specific Workouts

By Amanda Jane Snyder

Do you foam roll?

If you do roll out, do you roll out before your workout or after your workout? Or maybe both?

When you foam roll, is it arbitrary or is it based on something specific such as the workout you're about to perform or your own personal injury prevention?

Foam rolling or soft tissue work is important not only for the relief it brings to sore muscles, but also for its ability to inhibit our over active muscles.

Everyone has natural body imbalance, and imbalances will perpetuate if we don’t inhibit our over active muscles with soft tissue work.

Which is why rolling out for specific workouts can be super beneficial in improving our form and overall lift.

Let me take you through the perfect foam rolling sequence to prepare for a squat.

1. Roll out the Adductor Muscles

https://img.particlenews.com/image.php?url=2KbNGA_0gRuOWLm00
rolling out the adductorsAmanda Jane Snyder

A lot of people have over active adductor muscles. To prevent the knees from caving in a squat, roll our your inner thighs.

2. Roll out the calves

https://img.particlenews.com/image.php?url=041A1G_0gRuOWLm00
rolling out the calvesAmanda Jane Snyder

Rolling out the calves allows for greater ease of ankle mobility which is important to have good squat form.

3. Roll out the erector spinae

https://img.particlenews.com/image.php?url=3RcchF_0gRuOWLm00
rolling out the erector spinaeAmanda Jane Snyder


Let's face it, a lot of people over use and over compensate with their lower back. To reduce the overactivity in our lower back, roll out the erector spinae by using a lacrosse or yoga ball against the wall. Be sure not to roll out your actual spine, but instead the muscles along side it.

All of this should be done BEFORE the workout.

I require all of my clients to roll out before we get to work, and rolling out after is optional. Rolling out after simply just feels good.

Don’t skip foam rolling !!

Does this change your perception of roam rolling? Let me know in the comments below.

Amanda Jane Snyder is a certified FRCms instructor, Certified Strength and Conditioning Specialist, Corrective Exercise Specialist, Certified Personal Trainer, and Mindset Coach living in Brooklyn, NY. She has been vegan since 2016. She specializes in Strength and Conditioning for Actors, Singers, and Dancers.

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Amanda is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Group Fitness Instructor and Lifestyle/Mindset Coach! In the midst of the ever-changing fitness industry chock full of fad diets, Amanda uses her program ForeverFit to help clients find true success through habit change, routine, and making health and fitness apart of their LIFESTYLE! Amanda is powered by plants!

Brooklyn, NY
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