Video: Guided Foam Rolling With Dialed Health

Jul 1, 2020
by Derek Teel  
Views: 3,116    Faves: 80    Comments: 7

Start the “Guided Video” above to do the foam rolling session in real time with Dialed Health Trainer Derek. He gives direction for each movement along with useful tips to make each one as effective as possible.


Foam rolling will help unlock power that is currently being resisted by tight adhesions in your muscle fascia. It will flush toxins from your muscles, promote blood flow, and activate your parasympathetic nervous system aiding in recovery. Prioritize this session into your week or pick your favorite movements to implement daily. Watch the video below to learn more truths behind why we do it, along with some other tool options/styles that you may prefer.


Views: 530    Faves: 6    Comments: 0


Foam Rolling Solo Routine: 20-30 Min
*Spend at least 30 seconds in each position. Very tight or bound up areas can take up to 90 seconds or more to release. Breathe and take the time where you need it. Each movement is in the recommended order from the Guided Video.


Glutes

Windshield Wipers

Back

Thoracic Extension

Latissimus Dorsi

Hamstrings

Calves

Anterior Tibialis

Quads

IT Bands

TFL

Adductors

Chest

Arms


START MOVING FORWARD AND DISCOVER YOUR PATH
Congrats on completing your recovery session today! Stay on track with your plan for the remainder of the week.


Visit dialedhealth.com for strength programs and workouts that will prioritize your style of riding.

Follow @dialedhealth on Instagram for MTB specific strength training, nutrition, coaching talks, and riding content.
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🏆ONE BAND CORE CIRCUIT . Use this circuit to build a strong and stable core. Movements where you have to brace one part of your body while moving another are essential for feeling great on the bike. Let’s dive in: . All 3 of these movements require you to get your hips, abs, and shoulders in check. When you get into the position, get set by making sure there is no excessively arch in your back. If there is. You can fix it by tightening your low abs and rotating your hips(research posterior tilt). This will protect your spine. Then you can squeeze your glutes to make sure you have a straight line from your legs, up your torso. Now, pack your shoulder(research shoulder packing). This will protect your shoulder and build muscles that support this safe position for the future. *You can find videos on shoulder packing and posterior tilt on the Dialed Health YouTube channel. START MOVING FORWARD and try this thing! . 3 ROUNDS: Rest 30 Sec. Between Moves 1️⃣SIDE PLANK ROWS: 12 Reps(each side) 2️⃣HIGH PLANK PULL: 12 Reps(each side) 3️⃣BANDED SCISSORS: 24 Reps(alt. 12 each side) . 💬Tag a buddy who would be down to try this! It’s hard, think you can do these movements? I’ll start below👇🏼 . 🎥: @kymize #startmovingforward #strengthtrainingforcyclists #cycling #mtb #roadcycling #cyclingstrength @mointainbikeaction @pinkbike @vitalmtb @iamspecialized @iamspecialized_mtb @cyclingnews_feed @velonews

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127 Comments

  • 8 1
 I freaking LOVE my foam rollers. In my 20s, I could recover just by sitting around for a bit and maybe a little stretching. Now that I'm past 35... LOL NOPE, I need all the help I can get to stay on top of my body. Strength, flexibility, stretching, chiro, massage, rollers, and other tools all help when used properly. Add in the injuries that most of us end up with and this has even more importance if we want to stay riding and healthy.
  • 2 1
 Thanks for your experience and input! Although I'm 29, I can totally relate to this. The injuries I've accumulated over my years of riding/racing made me dig into corrective exercise and start implementing tools like this! Keep up the good work!
  • 4 5
 Chiro? I'm with ya, pseudo-science cults are where it's at! Perfect for all of my health needs. I make sure I tie in a Scientology ass cleanse session with Tom before hand for maximal gainz!!
  • 1 0
 @dirtyburger: Haha! Points for the coffee enema reference!
  • 4 0
 @dirtyburger: I truly hope you never have a spine injury, and I'm not sure about the medical system in... Turkmenistan... But here, you're presented with three options:
A) There's nothing wrong
B) Okay, something is wrong. Take these medications.
C) 3 MRIs and months later: Okay, we found a problem. You can have life-altering surgery, or find your own solutions.
I found my own solutions.
  • 1 0
 @pnwpedal: I do have one. I also have faced similar choices. I have no problems with scams until money changes hands. Such things have had a major shitty impact in my life but do whatever you want, I'm not ya mum.
  • 1 0
 @pnwpedal: It's more of a sequence, because A>B>C happens every time.
  • 5 0
 Part of the reason foam rolling the lower adductors/VMO area is so painful is there's a nerve tunnel there, not necessarily because those muscles are tight. Pretty much anyone will feel that area "light up" when they roll it.
  • 2 0
 Thanks for the info!
  • 4 0
 Monday’s are my recovery days and i live for them because of this program! The guided video is amazing and the benefits of the stretching and rolling are undeniable! Thanks Dialed Health and PinkBike for putting this out there for everyone to use. If you’re not following or utilizing coach Derek already, stop what you’re doing and get subscribed for more incredible workouts! DO IT NOW!
  • 1 0
 Great to know you're doing this on your recovery day. Really appreciate this shout out to the website as well. So grateful to have you as a part of the Dialed Fam!
  • 3 0
 Love the foam roller guided workout! I’ve been adding this to the routine weekly and feel so much better. It aids in recovery in a way that is different and more helpful than just a yoga or stretching session. Thanks Derek for putting together such a great program which has built strength and stability on the bike.
  • 1 0
 Awesome! Nothing gets me more pumped than hearing how happy you are with the results of the strength/recovery work. #familygoals
  • 3 0
 Dereks foam rolling routine has drastically improved my recovery time, keeping me fresh for the next days ride. There is no question that his strong riding background has such a significant roll in how effective his programs are. Derek knows what riders need to be stronger on the bike - Dialed Health rules!
  • 1 0
 Really appreciate this! It's great to know what kind of impact this has had on you. Thanks for the awesome shout!
  • 3 1
 That adductor foam roll is hugely beneficial For me. I find I spend excessive amounts of time rolling the lateral portions of my leg rather than medial, but removing medial adhesions plays a huge role in allowing proper hip and knee alignment. Not many people focus on that – shows Derek knows his stuff!

Awesome work, Derek!
  • 1 0
 Thanks for the insight Jonathan! It's easy to get sucked into the same "problem" area overtime when that may not be the issue. Keep crushing it man!
  • 2 0
 I've got a foam roller. Using it hurts so much that it feels like I end up more tense than when I started. Is it supposed to be like that or will it get better over time? I admit I've never persisted. 30 minutes sounds like hell!
  • 2 0
 Ease into it, mix in yoga and simple stretching. I use two sizes because the large diameter is impossible for my hamstring.
  • 1 0
 Great question! Any area in particular?

I would recommend 2 things: Find the softest roller possible and when you do, make sure you can breathe deeply in each position. This is crucial to let the pain dissipate. For a quick modification, you can also put a towel on top of your roller(to make it softer) and only do short slow passes on specific areas. Give it a shot and let me know how it feels.
  • 1 0
 @DialedHealth: Hi, thanks. Mine is from Triggerpoint, 2ft tall. Not sure whether it is particularly hard because I have not tried others. This one is orange and knobby. The areas that hurt are the calf, the front and the side of the upper leg. The glutes are typically fine as is the rest of the core. Abductor doesn't mind either. So yeah, mostly the calf and front and side of the upper leg.
  • 1 0
 @vinay: that's the roller I use at home! Definitely on the firmer side, but they last forever which is great.

Thanks for the specifics. Try doing one leg at a time with the rest of your body on the floor. This will help control the amount of pressure. Move slow and breathe! Try this out and let me know what you think.
  • 1 0
 @DialedHealth: Alright, thanks I'll try! I'll also focus a bit more on the breathing. Keeping the rest of the body on the floor is a good one as, just like with the abductor exercise, it allows me to control how much weight I put on that leg. I'll try and report back. Cheers!
  • 1 0
 @vinay: Awesome, I hope you find integrating this regularly is useful! Reach out over on my Instagram account @DialedHealth if you have any more questions!
  • 2 0
 This whole session is comprehensive and I know that anyone that does it consistently will see some awesome results! Personally - hitting that gastroc and rolling out my calves has helped a ton with my ankle mobility, which is super important in general but especially as a rider! Derek understands movement, function and recovery as good as any high-level trainer out there. I think that speaks volumes just as much or if not more than his riding background.
  • 2 0
 That means a ton coming from you Josh! Thanks for the insight on your personal results along with the great shout out. This guy rips on a bike people...
  • 5 0
 We're live! If you guys have any questions I'd love to answer them here.
  • 3 0
 Sick! Derek’s programs Are legit and money well spent. Thanks for all of your guidance!
  • 1 0
 @MTB-NorCal: Great having MTB NorCal as a part of the Dialed Fam! Thanks for the awesome feedback!
  • 1 0
 Great video's Derek. My physio has trained me back into running after a ~15 year hiatus with the help of many of the methods you displayed here. He does however hate when people say they are foam rolling their IT band, as you obviously displayed you understand this. The IT band is connecting tissue and if that's your focus and you should be rolling the muscles around the IT band and avoiding rolling directly on it as it causes a lot of pain for very little gain.
He's a bit of an interesting character and is very straight forward, but I get why he says this.
Anyways pointless post over, some great information on here that any human could benefit from! Cheers
  • 1 0
 @gnarnaimo: Thank you! Haha yeah, I totally understand that. It's not "exactly" what you're doing, but helps direct the masses. I appreciate you commenting!
  • 3 0
 Stoked to be working with Derek in person, helped my back a ton and my confidence on the bike. This roller routine is killer!
  • 1 0
 Thanks Brian! It's been so good to see you progress. Now that you have a hip hinge down, it's on!
  • 2 1
 The foam roller is awesome on recovery days and as a support during a training session like the Roller Angels. Watching and chatting with Derek has definitely boosted my training a ton! Follow his Instagram page and YouTube channel for lots of insights and good laughs people!
  • 1 0
 Awe the Roller Angels! I think those things rival the Thoracic Extensions...feels amazing. Really appreciate the shout out man!
  • 3 0
 My relationship with my foam roller in five sentences:
I LOVE YOU
I HATE YOU
I LOVE YOU
I HATE YOU
I LOVE YOU
(notice more love than hate!)
I can't live without my foam
Smile
  • 1 0
 Hahaha this is incredible. I can tell you have spent time on this thing!
  • 1 0
 I like to use something smaller for my lower legs and forearms. A ball works quite nicely. Around tennis ball size, but firmer. Works good between the shoulder blade also. Throw the ball in a sock so you can hang onto it. I imagine you are already aware of this strategy...But in case you weren't, might help some people with tight calves.
  • 1 0
 Right on! Are you using a lacrosse ball? Great idea with the sock. I've seen this before, but never have actually tried it myself. Thanks for the recommendation!
  • 1 0
 @DialedHealth: I actually use a ball made for dogs. Exact same size as a tennis ball but much more rigid. And I use a very thin sock. The forearm and shoulder blade area I use the ball against a wall. For the calves and anterior lower leg/ankle I use the ball against the floor. Carpet is best. Ball tends to slip against hard floors.

In humid climates, I have pushed the ball straight through sheetrock drywall...so, watch out for that! Hah

Also, check out Strength Side on youtube. He has some really great bodyweight routines. After 17 years of overcoming injury through various movement modalities I have alot of respect for his routines. Albeit he took alot of yoga movements and turned them into sets and reps and holds.
  • 1 0
 @DhDWills: Haha straight through the wall! Thanks for the heads up. I appreciate all the insight and recommendation to the Strength Side channel on YouTube. Sounds like we have similar styles!
  • 4 0
 Legend! Love the free content.Thanks Derek!!
  • 3 0
 You got it! Thanks for all the support.
  • 3 0
 Thanks for the detailed guide on targeting certain areas ! I've been needing this.
  • 1 0
 Absolutely! Happy you can get some use out of it!
  • 4 0
 Foam rolling my glutes has been a game changer for me!
  • 1 0
 I'm a gluten for your glutes Spicy boi
  • 1 0
 Right on!
  • 1 0
 Derek is the mahn. And even though I'm only 4 weeks into one of his programs I've been crushing rides, including cruiising through one that I've never been able to finish without taking a stop.
  • 1 0
 So great to hear! Thank you for the shout out and KEEP CRUSHING
  • 1 0
 I've been having problems around my hips, glutes and back for a long time now and been trying this every few days and between these exercises and my yoga what a difference this has made to my mobility! Brilliant article.
  • 1 0
 Yo, this means a ton! Thank you for following up with your results. Keep up the great work and check out the website for more!
  • 3 1
 Love Dialed Health's content. His goal is to help riders get better and it works. Excited to try this out!
  • 2 0
 You've got that right! Getting stronger and more mobile makes for even better times on the bike. Hope you like it!
  • 2 0
 Thanks Derek! Always wanted more instructions on a foam roller. Will be using this a lot more often.
  • 1 0
 Great to hear! Thanks for letting me know!
  • 2 0
 Hell yah Derek! Thanks for getting all of us stoked to strength train again.
  • 1 0
 You know it! Doing my best to lead by example. Keep crushing brotha!
  • 2 0
 Great stuff! I’ve seen big improvements from your programs so far and going to keep it going!!
  • 1 0
 So awesome to hear! Props to you for getting the work done #dialedfam
  • 2 0
 Amazing work! Always so helpful with training and recovery. Can’t wait to try this now, cheers derek.
  • 1 0
 Great to hear Luca! Hope you find it helpful!
  • 1 0
 Good stuff, looking forward to trying some of these tonight. Only been following for a few months now, but I'm really enjoying the content on your website and IG!
  • 2 0
 Excited to hear what you think! Thanks for being a part of the Dialed Fam and following the IG!
  • 2 0
 So much great information from Derek. Man knows what works and what doesn't. Thanks for always guiding and inspiring!
  • 1 0
 ???? Really appreciate that! Love that my racing & professional experience can come together to help others through the process. KEEP CRUSHING!
  • 1 0
 The amount of education Derek gives to athletes is outstanding
ANYONE, regardless of ability, level, etc can/will benefit from his tutorials and programing
  • 1 0
 Wow, thank you! So happy to deliver the info and see riders put it to use!
  • 1 0
 Thanks for acknowledging the burgeoning research on this topic. No definitive answers yet, but some good emerging research. I like it and it feels good, low risk, low cost.
  • 18 18
 Adhesions are a myth. Toxin flushing is a myth. Stop pushing this BS. www.physio-network.com/myth-busting-adhesions
  • 4 4
 Check out the "Why We Foam Roll" Video above. We address this...Also, have you spent much time on a roller?
  • 6 0
 Yep. But good luck convincing any of these science-proof individuals. They like kenisio tape and cupping too. Personally, I like me a good leech or two after a hard ride.
  • 8 0
 Not to mention rolling an IT band usually does more harm than good and doesn’t fix the most common issue.

youtu.be/1iODncOLJnk
  • 6 7
 @DialedHealth: Why do I need to watch your video? I can read what you wrote in the article and it's BS. Are you saying your video contradicts your writing?
  • 5 0
 Just got my SRAM Enduroller.
  • 7 1
 You can't use a foam roller or other tools mindlessly. You have to see what works for you and don't just push into pain thinking it is always good for you. But knocking foam rolling is like knocking therapeutic massage for athletes. Some form of foam rolling or other tool is going help pretty much every serious athlete. Think of it as self massage.
  • 7 2
 @WestwardHo: Haha no, I just discuss the lack of data behind foam rolling and that I encourage people to try it for themselves.
  • 3 2
 @Chuckolicious: Haha those leeches are where its at! Thank you...I've had a lot of these conversations over the years.
  • 4 2
 @mungbean: Really the idea is to hit the muscles surrounding the IT Band, but trying to explain that to people right away can lead to confusion from the client. One thing at a time... If someone has inflammation in the area, you're correct that it can cause extra irritation.
  • 6 9
 @DialedHealth: Well yea, seeing as how foam rolling has been proven to be bunk by, umm, actual science. Sure, it might feel good, but it literally and demonstrably and empirically does nothing for recovery, flexibility, or anything that is tangible. Just like chiropractic and acupuncture. Making a buck off of this stuff gets you into serious karmic debt.
  • 6 2
 @Chuckolicious: There are a multitude of people, including myself, who have found methods of myofascial release effective. Sure, maybe current science states it does nothing. Should those that see relief stop? I would say not. Do what works for you and have an open mind. If it doesn't work for you, fine, but you shouldn't berate those that are just trying to feel right.
  • 3 1
 @tlilly: 100%! So tired of people stating there is only this way or that way.
  • 3 1
 @DialedHealth: Let me preface this by saying I foam roll and think it feels great. However, you're leaving out the fact the this analgesic effect is short term and doesn't actually change tissue. The only way to do that is by continuous input ,i.e. training. Can I ask why you decided to showcase this and not actually training or training philosophy?
  • 6 2
 Soon as I see "flush toxins", I'm out.
  • 5 2
 @tlilly: But it doesn't do that, so claiming it does...is unethical. Claiming it flushes toxins is...unethical. It's pseudoscience BS. Now if they just said "hey, this feels really good, like a massage, and after a workout it's nice to do" that'd be fine. But they don't. Why? Because they money mak'n. I'll berate and full on report to whatever agency applies, people like that. Because I'm an ethical and civic minded adult. Sue me. ;-D
  • 3 1
 @noplacelikeloam: So tired of that darned nerd science stuff telling me what's real and what's not. What works and what doesn't. And giving me all this darned comfort and long healthy life stuff that has never been experienced in all of human history. Yea, real tired of that myselves.
  • 6 0
 @DialedHealth: you get called out for saying "Foam rolling will help unlock power that is currently being resisted by tight adhesions in your muscle fascia. It will flush toxins from your muscles" and then say you address it by plugging your video. Disappointing seeing these BS explanations over and over again.
  • 1 0
 @chyu: PHRESH ????
  • 1 2
 @Chuckolicious: I totally understand how research can point you in this direction. Watching this help hundreds(if not thousands) of people firsthand in my career, I know there is value there for people who are unfamiliar and even if it helps a few people...that's worth it for me????
  • 2 0
 @tlilly: I couldn't agree more. Thanks for jumping in with some common sense!
  • 1 0
 @fjallman82: Thanks, you make a great point. Here is what I've noticed in regards to the "short term effects" of rolling. Let's say you have an under-active Vastus Medialis. There is a good chance you Vastus Lateralis is working on overtime regularly. Rolling that(VL) most likely will allow any activation you do to the(VMO) to be more effective because there is less competing tension. It's temporary, but now the squat set you do following it is more effective and builds your VMO to be stronger and rely on the VL less. This type of effect compounds and has lasting impact. Does that make sense?

I chose to highlight rolling in this article because I haven't seen anyone cover it on here before and thought that riders could benefit from it. I also did a Strength Focused workout for my last article.
  • 1 0
 @JSTootell: haha, fair enough
  • 1 0
 @dangerousdave: Totally understand. I would have expected people to watch the "Why Foam Roll" video where I discuss the science and my personal opinion before jumping to the comments, but I should have known better. I'll spend more time with my text for the following article. Might even watch the buzz words ????
  • 3 1
 @Chuckolicious: Incorrect. Foam rolling is similar to massage. Physical therapists use massage(and foam rollers) to desensitize the muscle. This is what the research points to as beneficial treatment.
  • 2 0
 @tlilly: That is not what current science says. Google scholar is easy to use.
  • 2 1
 @DhDWills: I already said that, why don’t you read? Yea, it feels good. Great, I agree, like I did in writing. It doesn’t do any of the other stuff, like I said, in writing. Sheesh!
  • 2 1
 @DialedHealth: Same double talk as for chiropractic, acupuncture, etc. Can’t just be honest. I bet if you bunch were honest, you’d find you made just as much money as before. Why not give it a try? Pay off some of that Karmic principle?
  • 1 0
 @Chuckolicious: I agree, honesty is a great business strategy!
  • 2 0
 ???????????????? Well done! Looks like I need a new roller...
  • 1 0
 You thinking something stiffer? Nice to have a few options.
  • 1 0
 @DialedHealth: exactly, the one I currently have is a wet noodle hahahha
  • 1 0
 @MTB-NorCal: owe yeah, time for a new one!
  • 2 0
 W H E R E I S C O A C H D E E?!!!
  • 1 0
 Probably training some riders...he has some great stuff!
  • 2 0
 Can we get Otto Rocket to do the demo next time?
  • 1 0
 Hahaha, this needs to happen ????
  • 1 0
 @DialedHealth: well he’s a legend already by name so just thought it’d be sweet to see some Otto action! Hahaba
  • 1 0
 @stormracing: Haha thanks! He's got a lot to live up to.
  • 2 0
 Thanks, excited to give this a go!
  • 1 0
 Right on! Let me know what you think.
  • 2 0
 My thorax loves the foam roller! Thanks for all your dope content!
  • 1 0
 You got it man! Guessing you're using the Thoracic Extension?
  • 2 0
 This is awesome! Thank you! More of this stuff please!
  • 1 0
 You know it! So happy you dig it.
  • 2 1
 Enjoy your foam rollers. Placebo, but if you like how it feels then all power to you.
  • 1 0
 I can respect that
  • 3 0
 Physical therapists use foam rollers and massage. Physical therapy is a profession backed by modern science and the ever growing body of research. It is not the placebo effect.
  • 2 0
 Placebo effect is such a powerful and interesting phenomenon. Very exciting when thinking about placebo effect, quantum mechanics, consciousness, reality, and the power of faith.
  • 1 0
 @DhDWills: I have seen PTs and other practitioners intentionally use placebo effect to get a response from a clients. I have taken courses on techniques which placebo is the only way the techniques they are teaching get 'results'. While they refuse to use the term placebo what they teach and the research they site show placebo is the mechanism
  • 1 0
 @DhDWills: so true...often times PERCEPTION IS REALITY. This has been proven over and over again.
  • 1 0
 @DialedHealth: Err... science kinda has proven the exact opposite. Our perception and memory are so terribly flawed, the simplest of tricks can tear it all asunder. That's why we have the scientific method as it is the best way to error correct for those shortcomings. Or, indulge in that snake oil, or placebo, and eschew the proven solutions. Until it inevitably ends really badly for you.
  • 1 0
 Standard Foam rolling routine;
Oh yeah
Ohhhhhh yeahhhhh
WHAT THE HELL IS WRONG WITH MY IT BAND??!! AM I DYING?!!
Oh yeah.
  • 1 0
 That sounds about right, HAHAHA!
  • 1 0
 I just wanna say thank you thank you thank you thank you for this
  • 1 0
 ABSOLUTELY! Really appreciate the feedback

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