The foam roller is a versitile tool that can be used for stability or balance exercise, but also to improve tissue quality and density.

1. Foam Rolling for improving tissue quality Mark J Pitcher DC, MSc chiropractor, exercise physiologist www.markjpitcher.com www.facebook.com/myvimg www.vailhealth.com

2. If you have ever experienced: in your muscles, then you can appreciate the need and potential benefit of massage and soft tissue work. Soreness adhesions Knots Trigger Points

3. But….

4. … We can’t get massage or active release technique ® after every race or workout. We CAN foam roll.

5. Foam rollers come in many shapes, sizes and densities .

6. And cost approximately $20-$30 Perform Better sells them. Click banner below to order one

7. Foam rolling involves using your bodyweight on the roller to roll over trigger points or adhesions in the muscles.

8. What regions and muscles you choose to work or somewhat depends on your particular sport or activity.

9. There ARE a few key moves that probably almost EVERYONE should do.

10. Thoracic spine mobilization (the middle back) Yes. You are on your laptop too much

11. 1 Thoracic spine mobilization

12. Thoracic spine mobilization 2

13. Glutes

14. Glutes Glutes 1

15. Glutes Glutes 2

16. Piriformis and external hip rotators (part of the glutes)

17. Piriformis and external hip rotators 1

18. Glutes/Piriformis Piriformis and external hip rotators 2

19. Hamstrings (back of the legs)

20. Hamstrings 1

21. Hamstrings 2

22. Gastrocnemius, Soleus Posterior Tibilais (calves) You use them all the time. They are underappreciated.

23. Calves 1

24. Calves 2

25. Crossing one leg over the other will increase the pressure for any leg roller exercise

26. Adductors (groin / inside of leg) Almost never … EVER addressed

27. Adductors 1

28. Calves Adductors 2

29. Ilio-tibial band (outside of leg) Very tender in most athletes, especially runners

30. IT band 1

31. IT band 2

32. You can also roll on: Posterior rotator cuff Latissimus Dorsi Tensor fascia lata Hamstrings Quadricpes Ilio-tibial band Tibilais anterior Calf muscles Learn more about foam rolling at: markjpitcher.com

33. Before workouts? After workouts? Before AND after workouts? Should we roll….

34. Before workouts? Rolling before working out as part of a warm up can help improve range of motion and tissue quality, setting the stage for a more effective and efficient workout. Should we roll….

35. Some say rolling before work is too relaxing for a warm up and interferes with getting the nervous system prepped for vigorous activity. Should we roll…. Before workouts?

36. Before workouts? I agree…but many gym goers come straight from work and hectic days. I like the mental buffer a few quiet minutes of foam rolling can provide. … THEN go do your movement prep and dynamic warm up Should we roll….

37. Mark J Pitcher DC, MSc chiropractor, exercise physiologist www.markjpitcher.com www.facebook.com/myvimg www.vailhealth.com