Foam Roller: Roll Your Way To Better Health

 

What is a Foam Roller?

It is an effective and cheap way to release myofascial tightness, ideal for self massage and rehabilitation. It can help deactivate large trigger points in your back, glutes and legs.

How do I use a Foam Roller?

Use your body weight to apply pressure to the sore spots over your body for 30-60 seconds. These sore spots will eventually desensitise over time. You will find yourself moving much more fluently and efficiently after regular use.

Where can I buy a Foam Roller?

Foam rollers can be purchased from one of our Jubilee Sports Physiotherapy clinics.

What Stretches can I do on a Foam Roller?

ITB Rolls

Lay on the roller so that the roll sits under the side of the leg, just below the hip joint. Support the weight of your body on your hands, and opposite leg (which is either crossed out in front of or rested on top of the leg on the roll). This exercise helps loosen up your Iliotibial Band (ITB), which runs down the outside of your leg from your hip to your knee. Roll back and forth from below the hip until just above the knee.

TFL Rolls

Lay on your side so that the roller is placed just above the hip joint (NOT on the hip joint). The tensor fasciae latae (TFL) is a muscle that runs from the hip to the top of the pelvis. You will not have to roll much with this exercise, as it is a small muscle. If you set the roller just above the bony part of the hip and below the pelvis you should be in the location of the TFL.

Quad Rolls

Lay face down on your elbows with the roller under your quadriceps (the front of your upper leg). Roll from the bottom of your pelvis to above your knee. (NOT over your knee!).

Calf Rolls

Support your weight with your hands on the floor and one calf on the roller. Do not sit on the floor. Using your upper body roll from your heel to the top of your calf.

Chest Stretch

Sit on one end of the roller and then lay back. Your head should be resting on the roller and your knees should be bent with your feet flat on the floor shoulder width apart to provide balance. Bring both arms up in front of you and bend both elbows to 90 degrees, forearms will be parallel to the ground. Keeping your elbows bent, open your arms out to the sides and relax. Let gravity stretch the muscles of your chest and shoulders.

Back Stretch

Sit on one end of the roller and lay back so that your head is supported on the roller, and your spine is in line with the roller. Bend knees to provide balance. Bring your arms straight up so that they are pointing towards the ceiling. Now drop your arms over your head and allow gravity to cause a stretch. This will stretch your latissimus dorsi muscles and help extend your thoracic spine.

Thoracic Mobility Stretch

Lay on the roller so that your spine is perpendicular with the roll, bend knees and lift hips off ground while maintaining a flat body position. Roll back and forth from the top of the shoulders (NOT on the neck) down to the bottom of the rib cage. This exercise will help improve the mobility of the thoracic spine by encouraging movement in each segment.

IMPORTANT TO REMEMBER …

If you start to experience pain that does not subside or increases following use of the foam roller please do not continue with these exercises until you have spoken with one of our physiotherapists.

If you have had or currently have a back injury it is best to consult one of our physiotherapists before commencing any of these exercises.

If you have any other questions regarding this information or your physiotherapy management, please don’t hesitate to contact Jubilee Sports Physiotherapy.

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m mooney
m mooney
04:59 09 Jul 24
Julie Dimevski
Julie Dimevski
08:04 26 Jun 24
Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
Tim merchant
Tim merchant
06:42 23 Apr 24
Really inviting staff, always ready to help. They know what they are talking about and facilites are wonderful.
Ashley Williams
Ashley Williams
10:55 03 Apr 24
best in the business the team here are the very best at their jobs
G G
G G
16:52 05 Mar 24
I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
Lara Mangelli
Lara Mangelli
08:56 18 Dec 23
I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
Judith Gifford
Judith Gifford
06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
Georgia Manos
12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
Jordan Figon
06:36 13 Dec 23
The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
David Washington
05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
Luke Payne
Luke Payne
22:05 12 Dec 23
Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
Diane sutton
Diane sutton
21:58 12 Dec 23
I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
Nicole Simpson
Nicole Simpson
10:53 12 Dec 23
Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
Judy Andrews
Judy Andrews
10:26 12 Dec 23
Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
BERGE GABO
BERGE GABO
09:28 12 Dec 23
"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
Corinne Favaloro
Corinne Favaloro
04:09 02 Nov 23
I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
Nicole Di noia
Nicole Di noia
22:19 01 Nov 23
Thorough, professional and passionate team of physiotherapists.
Steve Chidgey
Steve Chidgey
02:04 04 Jul 23
The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
Margaret Peace
Margaret Peace
01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
Angelina Mastoris
Angelina Mastoris
23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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