Foam Rolling: Does It Increase Flexibility?
By Sara Butler
Foam rollers are popular for athletes at all levels. They are great for sore and tired muscles after a workout too. But the real question is: Do they help you become flexible? Here’s a look at what foam rollers can do for you and if they’re really the secret to increased flexibility and mobility.
What is Foam Rolling?
Just in case you’re not familiar, foam rolling is a type of self-massage. It uses a large roller made of foam that you use to roll over your muscles after a workout. It can help relieve muscle tension and help to speed recovery. Plus, it feels pretty good.
Different Types of Rollers
There are many different kinds of foam rollers on the market. On average, they’re a cylinder about six inches in diameter and three feet long. There are some models that are more portable and compact, about half the size of the average roller. You can find smaller rollers to target specific body parts too.
Different rollers also have different densities. Some are soft and others are hard. The harder the roller, the more aggressive they tend to be. There are even some models with knobs intended to work on trigger points you may have developed in your muscles.
Just keep in mind that denser and harder foam rollers last longer but also may be too stiff to use comfortably. Start with a softer roller and graduate to a denser one as you go.
What about Flexibility?
The answer to the flexibility question isn’t as straightforward as it may seem. Research on this subject is mixed, due to inconsistencies in the type of foam rollers used and the different areas of the body they’re used on. The only true way to know if foam rolling helps flexibility is to do it for yourself. If your movement improves as a result, then you know it’s working!
A Few Exercises
To work on your flexibility with a foam roller, you can try:
- Upper back exercises – Lay the foam roller on the floor length-wise and align it with your spine, then let your arms fall to the sides. This helps open the chest and stretch the pecs. You can also lay it perpendicular to the spine and use it to roll out the muscles that support your spine in your upper back.
- Shoulder exercises – The shoulder often gets tight due to desk work at a computer, so put a foam roller under your shoulder and rock back and forth to stretch the muscle.
If you don’t have a foam roller, you may want to try it out. It’s a great tool to have in your active toolbox!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Dallas, Tex.