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Foam Roller Protocol
foam roller

 

How to use foam rollers:

  1. Position yourself against the foam with the target muscle in a relaxed, but not severely shortened, position. Slowly (1 centimeter per second) roll along the section until you hit your first sore spot.
  2. Adjust the pressure against the foam so that the discomfort factor is a 6 or 7 on a 1-10 pain scale.
  3. Hang out and smile, with neutral spine. Breathe. Do your best to relax. Feel free to support your neck with your hands, or make other adjustments to get as comfortable as possible.
  4. In 30-45 seconds, the tissue on the foam should begin to relax and not be so sore. If it doesn't, you will have to lighten up on the pressure.
  5. After the tissue relaxes a bit, slowly move to the next sore spot. It will probably be right next to where you just were.
  6. Lather, rinse, repeat.
  7. Trigger point therapy protocol recommends a static stretch of 30 seconds after lengthening all sore points on the foam roller.

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