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Foam Rolling

female lower back painChiropractic is more than just getting adjusted. It is a lifestyle and with that lifestyle comes doing other things outside of the office to support the adjustment and your body. One great resource is foam rolling.

Foam rolling is a form of self-myofascial release, a technique used to release tightness and tension in the muscles and fascia. Foam rolling involves using a foam roller to apply pressure to specific areas of the body, which can help improve mobility, reduce muscle soreness and pain, and increase flexibility.

Here are some reasons why foam rolling is important and how to do it properly:

Reduces muscle soreness and pain:

Foam rolling can help reduce muscle soreness and pain by breaking up adhesions and knots in the muscles. This can improve blood flow and nutrient delivery to the affected area, which can help speed up the healing process.

Improves mobility and flexibility:

Foam rolling can help improve mobility and flexibility by releasing tightness in the muscles and fascia. This can help increase range of motion, reduce stiffness, and improve overall movement patterns.

Enhances performance:

Foam rolling can also help enhance performance by improving joint mobility and reducing muscle soreness and fatigue. This can help athletes perform better and recover faster after workouts.

To foam roll properly, follow these steps:

Choose the right foam roller:

Foam rollers come in different densities, so choose one that is appropriate for your level of experience and sensitivity. If you’re new to foam rolling, start with a softer foam roller and gradually work your way up to a firmer one.

Target specific areas:

Focus on specific areas of your body that feel tight or sore. Use the foam roller to apply pressure to the affected area, rolling back and forth slowly over the muscle.

Use good form:

Maintain good form throughout the movement, keeping your core engaged and your body aligned. Avoid rolling too quickly or with too much pressure, which can cause more harm than good.


Take deep breaths while foam rolling to help relax the muscles and release tension.

Be consistent:

Foam rolling is most effective when done regularly, so incorporate it into your daily routine.

In conclusion, foam rolling is an effective and inexpensive way to improve mobility, reduce muscle soreness and pain, and increase flexibility. By following these simple steps, you can foam roll properly and reap the many benefits of this powerful self-myofascial release technique. Keep in mind there are many different types of foam rollers as well, so start easy. If you have further questions we offer a great foam rolling spinal workshop in the office and it is also conveniently located on our website and Facebook page.

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