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.
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.
GlutesWindshield WipersBackThoracic ExtensionLatissimus DorsiHamstringsCalvesAnterior TibialisQuadsIT BandsTFLAdductorsChestArmsSTART MOVING FORWARD AND DISCOVER YOUR PATHCongrats on completing your recovery session today! Stay on track with your plan for the remainder of the week.
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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.
Awesome work, Derek!
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.
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.
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
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
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.
ANYONE, regardless of ability, level, etc can/will benefit from his tutorials and programing
youtu.be/1iODncOLJnk
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.
Oh yeah
Ohhhhhh yeahhhhh
WHAT THE HELL IS WRONG WITH MY IT BAND??!! AM I DYING?!!
Oh yeah.