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Roll It Out: 5 Ways to Incorporate Foam Rolling into a Regular Yoga Practice

0 2 years ago

While yoga practice usually promotes stretching tight muscles and increasing flexibility, an often-overlooked benefit is a myofascial release that can happen during your yoga practice.

“Myo” refers to muscles. Fascia is what wraps and connects the muscles, organs, bones, nerves and blood vessels of your body. Together, they make up the myofascial system of your body. The myofascial system is often described as a spider web-like substance or a lining that’s similar to the thick white membrane that separates citrus fruit from its peel.

A Vinyasa yoga practice can encourage the release of tight muscle or fascia tissues. Myofascial massage, whether with a foam roller or myofascial release balls, is a technique using gentle pressure on the soft tissue area while simultaneously applying traction to the fascia.

Foam rolling can free up more mobility than passive stretching or a yoga practice alone.


Health Medics 3-in-1 Myofascial Massage Roller

The new Health Medics Essentials 3-in-1 MYOFASCIAL MASSAGE ROLLER Health Medics 3-in-1 Myofascial Massage Roller is three massage rollers in one convenient 18″ (46 cm) long package. All three rollers fit inside one another for compact storage and transportation. Includes 2 rolls, roller massager and instructions in bilingual retail ready packaging. FIRM OUTER ROLL Diameter 6 inches / 15 cm Ideal for large muscle groups where your full weight will help create a deep myofascial massage. Rigid enough to use as a stretching and exercise tool. SCALLOPED INNER ROLL Diameter 4 inches / 10 cm The scalloped surface compresses and releases the tissue, mobilizing connective tissues with a softer foam. Ideal for areas that are too sensitive for the firm roll.

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Benefits of Myofascial Release

  • Increased range of motion
  • Increased blood flow to a specific area
  • Reduced pain and stiffness
  • Increased hydration through compression and release
  • Elimination of toxins
  • Improved nerve signal flow
  • Break up of trigger points

Areas of tissue in your body can become thickened or inflamed due to injury, a sedentary lifestyle, and repetitive movement, such as from cycling or running, or lack of appropriate stretching. The deepest layers of tissue, where scar tissue most commonly builds up, often can be reached better with a combination of yoga and foam rolling.

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