Foam Rolling Before Exercises

Every day, several times a day, clients come in and tell me they are sore or stiff. I offer them the foam roller and they roll their eyes or tell me they will do it after. Well, it is time I stop offering and, in the sweetest way possible, start demanding foam rolling. We should all definitely foam roll before our workout and after. The main target groups for foam rolling should be our calves, IT bands, piriformis, adductors, mid and upper backs. The key is to roll slowly and find the tender spots, keeping the roller on them for roughly 60 seconds. Most of us enjoy rolling as fast as we can back and forth, but concentrating on the sensitive parts will help the muscles relax.

To round out our warm ups, we should stretch any tight muscles then perform dynamic exercises like squats and lunges - my favorite!!