The Essentials of Foam Rolling
Video taken from the channel: National Academy of Sports Medicine (NASM)
Never Foam Roll Your Lower Back! (HERE’S WHY)
Video taken from the channel: ATHLEAN-X™
Foam Rolling Benefits
Video taken from the channel: Personalcare Physicians
Why is Foam Rolling so effective!
Video taken from the channel: BackBaller
Foam Roller Exercises to Relieve Muscle Pain Ask Doctor Jo
Video taken from the channel: AskDoctorJo
Does Foam Rolling Work? (Better Recovery and Less Soreness?)
Video taken from the channel: Jeff Nippard
What Exactly is Foam Rolling and Why Should I Roll?
Video taken from the channel: TriggerPoint
The benefits of foam rolling are many. Adhesions occur when muscle fibers stick to muscle fascia —a sheath of connective tissue that surrounds the muscles—resulting in a knot of tissue that limits the circulation of blood, nutrients, and the elimination of waste, and can lead to pain and injury.What Are the Benefits of Foam Rolling?
1. Ease muscle pain. Foam rolling can be beneficial for easing sore muscles and reducing inflammation. One small study of eight male participants 2. Increase range of motion. 3. Temporarily reduce appearance of cellulite.
4. Relieve back pain. 5. Manage.Foam rollers are an effective method of reducing tension and increasing muscle length for either a pre-workout warm-up or post-exercise active recovery.
Technically known as self-myofascial release (SMR), the use of foam rollers for the purpose of reducing muscle tension has become a widely accepted fitness practice.The Most Excellent Benefits of Foam Rolling. 1. Foam rolling helps you bounce back faster after a tough workout. For athletes who train daily the biggest battle isn’t always making it to 2. You will be less sore. 3. Reduces arterial stiffness.
4. Improve flexibility and range of motion. 5. Fewer.The foam roller or massage roller is a cylindrical fitness accessory used to practice self-massage, dissipate muscle-fascial tensions and to speed up recovery after a particularly intense training session, helping to prevent injuries.
The foam roller is widely used by athletes in the pre and post workout, but also by non-athletes for their own well-being, practicing self-massage with the.Foam roller exercises, also called myofascial release, is a form of massage that fitness-minded folks do either before exercise to loosen up sore muscles and tight joints, or after a workout, in an effort to aid muscle recovery.Regularly using a Foam Roller – especially a deep tissue massage roller – offers many of the same benefits as a sports massage, including reduced inflammation, scar tissue and joint stress, as well as improved circulation and improved flexibility.Giordano explains: “Foam rolling has been shown to increase flexibility and circulation (blood flow and oxygen), remove muscle tension, improve performance, reduce stress, and even reduce cellulite.de Mille, who believes it’s likely that foam rolling benefits come from myofascial release plus neurological changes working together, adds that foam rolling may work by helping to tell your.
Foam rolling is an effective means to draw blood to an injured area but also decreases recovery time between workouts. This is especially true of foam rolling after a workout has been completed. After a workout, muscles, and joints become sore because of the build-up of waste products such as lactic acid.
When practiced on a regular basis, San Francisco foam roll classes can also help reduce the risk of muscular injuries. SF foam rolling can help improve posture, and the overall well-being of muscles and joints. San Francisco foam roll classes are also beneficial before and after weight training, cardio exercises, or other types of workouts.Foam rolling may help reduce pain and muscle soreness, and you can try doing a foam rolling session before a workout, as part of a cool down or as an active recovery session.
Massaging the muscles increases blood flow — and thus oxygen — to the tissue which can aid the natural healing process. Improve flexibility and range of motion.Here are the top 10 health benefits of foam rolling.
Loosens up the muscles – Skipping any kind of stretching technique – including foam rolling – before a workout will likely result in your muscles feeling tight and inhibited. This prevents you from being able to perform your workouts effectively and penetrate target muscles.Try out our free foam rolling course today and Learn the importance of foam rolling! Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results.
If you’ve ever taken certain fitness classes – especially strength training – you might be accustomed to using one. Foam rolling is a fantastic tool to recovering after a brutal workout, but it’s not just limited to the gym! This is the theory behind most of the benefits of foam rolling.
List of related literature:
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| from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
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| from Mechanical and Electrical Equipment for Buildings |
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| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Sports Medicine Physician |
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| from Enhancing Health and Sports Performance by Design: Proceedings of the 2019 Movement, Health & Exercise (MoHE) and International Sports Science Conference (ISSC) |
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| from An Introduction to the Design and Behavior of Bolted Joints, Third Edition, Revised and Expanded |
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| from Magnesium Technology: Metallurgy, Design Data, Automotive Applications |
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| from Triathlon Medicine |
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| from Martial Arts For Dummies |
185 comments
Roll it down that river.
But, seriously, i just might get one of these.:-)
That is a very cool service (MASS) but they are pricing it way too high. For common enthusiasts (non-professional) to jump in, I’d say a $10/month subscription should be a target price.
You are better of just exploring Athlean X. You will solve your problems there.
Thank you, great explanation.
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Great video! Very professional and quick/good info!!! I am a YouTuber too and love the inspiration! Thanks so much!!
Fantastic explanation, thank you.
So nice to see a video that cuts to the chase without all the palava.
(Subscribed)
Literally did this at 4a.m this morning feeling spectacular �� clearly I was wrong I thought abs tightening was ��… I promise Jeff ����
I like you’re explanation of the A, B, C’s. I use my Trigger point Grid daily.Well done! ❤
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I roll on my crack pipe everyday and have gotten superb results wow
I have this it’s great..I have back pain sometime so now it’s great.
Massaging my quads and back with a form rolling feels really good. I just want to know why my quads get hard even though I don’t work out.
How about rolling the lower back while leaning to the side, so that the pressure isn’t directly on the spine?
Or with one of those small foam roller balls?
I’m sure foam rolling helps somewhat, but does anyone stick with this and carry the roller to the gym? I almost never see anyone foam roll right after or before workouts. It’s difficult to do correctly. Idk, but I feel like the average person is better off getting occasional massage or doing some simple self massage that doesn’t involve humping a foam
Dammit! I just foam rolled my lower back, googled it to see if there was a reason why not, and there’s Jeff telling me not to. Welp!
i found that foam rolling with rougher harder ones produce better effect than the soft ones
Jeff Man I Love You Dude. All Of Your Videos Are So Informative. I Thank You From The Bottom Of My Heart. I Hope You Know Just How Much Good You Do For Just Regular Smucks Like Myself. For Real My Man Thank You Thank You.
I’m only here because sweatcoin is giving away these foam rollers for free
Seeing a lot of comments saying there is no scientific research to prove this. I do bmx a couple times a week and always had minor to medium pains around my body after. Been trying this for 3 days so far. Could be placebo but the pains are gone after. I’m not saying it’s a miracle device. It just feels like I had a great massage after. Puts me right to bed lol. It’s pretty cheap, worth a shot imo.
Can you still benefit from this if you use it hours before or after a workout? Who really has time to do this all right before and after getting a good workout in?!
It doesn’t look like a foam roller to me. You’re showing a hard roller that I have and foam rollers are soft��
I simply go to my therapist and have a whole body massage. Plain and simple. Why exhaust yourself when someone else can do it on you while your relaxing and rested
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You didn’t mention if the foam roller can be use on lower part of spine.. you skipped info on this part, WHY?
is it ok to roll on lower spine?
I have some questions abou using goam roller:
When to use it (after every training or game, after high intensity training, after low intensity training)
Should it be combined with stratching or not?
Should it be used day before game?
Thank you…
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Epic vid! Check my new foam roller wheels resistance band training������
God this is so fucking stupid! And every one I see doing this is always weak too..
how could you not include explaining Autogenic Inhibition or include the simple technique of hold for 30 secs on a tender spot till it dissipates
Use a PVC pipe, much cheaper and works much better. Also spend 2-5 minutes on one tender spot.
I bought one in Decathlon few months ago, and use it almost every day, I played gym and soccer at least 1 week 1 time, great recovered and get out all of tired and pain quickly next day:) so good way and product
How does ones know it becomes enjoyable if it feels shitty at first.. they’re just like; shit, I’m gonna make a foam roller. That’s my.milliondollar idea..”makes protos” ah fuck this hurts, here let’s try another muscle.. as fuck that hurt ok how about this one…. and so on…. non of this feels great but I’m just going to keep doing it over and over
Some discomfort. Lol!! A bit more than “some”. Totally worth it but yeah it can be pretty intense
hello guys.. I find you video very good and helpful.. can I add it into my website?
I grown a few inches in the space of two ✌ weeks, my girlfriend loves it!
Hmm. This is very interesting. This is diffidently without question helping me stay loose and helping the soreness and recovery. This isn’t in my head like the bennifits are very noticeable. However I wouldn’t replace this with like the cooling down stage or anything like that but more add onto it. Thanks for the vid
You don’t have to immediately buy one if you’re not sure if its for you…
I DIYed it and glued a few layers of an old ecercise mat on an old rolling pin (these wooden baking thingies). PVC pipes also work fine.
there is no medical significant evidence of this foam rolling
من یکسال هست تریگر پوینت دارم و دست راستم از کار افتاده کمکم کنید
Hi, here is foam roller set: https://www.amazon.com/gp/product/B089VZLW5G, contact me for free trial.
Oh crap I’ve been doing this for a long time thinking it will fixed my lower back curvature
Hi.For an 8 yr old child who is more into foot work exercises like skipping and often complains of soreness in leg muscles.Would the foam rolling help him relax.Further would it be useful for knee area which constitutes bones.
When rolling upper back, better to put arms straight up in air, putting arms behind your head, puts shoulders blades in a very awkward and unnatural position.
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I prefer barbell or dumbbell to massage my legs and sole. It feels better than foam rolling.
according to him everything you have been doing… is always the wrong way. But instead do it his way.
I tried the foam roller for the first time a few days ago… my back is achy and bruised! The roller is hard as a brick
As of today I will not roll on my lower back with a foam roller ����♂️����♂️.
These guys on YouTube take way to too explain something. Just get to the freakin point.
I personally don’t consider foam rolling a replacement for stretching or a warm up, it is just a replacement/cheaper alternative for a massage when I am sore or a muscle hurts.
I would say for bodybuilders probably not but intermediate and beginner is a definite yes.
Really appreciate you taking the time to look up scientific articles!!
Just bought a foam roller because my old backinjury acted up and I immediately felt so much better:,)
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If you wish to buy a foam roller at a great price then please follow this link, thank you https://amzn.to/39DBhJM
Dr. Stephanie Cohen of the anti-foam rolling parade dislikes this video.
Foam roll helps along with stretching, if you can not afford a good message a foam roll will help. It has help my IT band problem and my sciatic nerve problem.
Question: In your clips of you foam rolling you seem to roll very quickly (around 8:20). I have heard that it is best to stay in one spot when foam rolling to let the muscle relax and only then move on. Is there a reason why you foam roll quickly?
For me, after foam rolling i feel better and on anecdotal level I feel loosened up and more flexible so im gonna carry on using foam roller
what about to crack your back? for a quick adjustment? im assuming the answer is to not try to adjust yourself but it feels so good haha
Hey Jeff, you talk abaut static strech and decrease of performonce by doing it. This decrease happens of the actin and myosin cross bridge has less “area where to grip” and contract resulting in less power output. But if you do in the begin of your session and then you all your normal prehab with concentric action, the CSA may come to is normal size before the streching.
Whats your opinian? Sorry about the language in portuguese:D
3:09 author’s name is Drinkwater… imagine how many jokes you’d get working in the health space with a name like that.
I always wondered why those guys/gals were rolling on their side. Turns out they were right and I had no idea what I was doing. Thanks for the info!… I look forward to when I can actually use this.
Warm up and roll out after training, 10/10 can’t go wrong ����������������
There’s a video by Jeff Cavalier where he explains stretching shouldn’t be done before performing an exercise because your brain has to adapt movements for stretched ligaments thus effectivity gets damaged.
Can I just use a barbell for the massaging of the muscles? My quads are sore, thanks.
i think ur using your microphone wrong.. it look like ur talking perpendicular to the axis of the cardiod pattern… if it is on.. if its omni please ignore my comment.
Question on recovery time. Or if there’s a video on it I’d love to see if there’s a link I can go to.
But, my question is, is it plausible for hypertrophy to be limited if I were to say do hamstrings one day and then run for the next two days? Or should I just attribute the lack of mass gain on my hams to something else? Basically the question is how long after doing a leg workout should I wait before i do any leg related activities?
Great video, I recently bought a foam roller so this is going to be useful.
That camera angle makes me feel like i just walked up to his desk
professional soccer’s teams have been using it for a few yrs. I remember taking my youngest about 7ys ago to an open practice & only the players who didn’t play the previous night were doing actual training while the starters were all stretching and doing foam rollers work (to the chagrin of kids who didn’t see the players do any skill work, just rolling on ground) Since then, I’ve seen many training clips with teams like Barcelona, Arsenal, etc using it.
I love man! Usually, don’t say this to a guy! But you are a guru on fitness! Even me as a classical musician use a lot of your technique and knowledge to get the best of my fitness!
i tried foam rolling on my legs back etc.i not sure how to move while foam rolling? since I’m a big chubby guy…
my body soreness…legs thighs arms shoulders back.i rather have someone help me message my body instead of foam rolling?
Great video man, did you try the unbreakable RAPIDE massage stick? Its the best ever!
https://rapidefitnessequipment.com/collections/fitness-equipment/products/rapide-massage-stick
I saw some new research came out regarding FR. can you do a new vid about it?
I think the next level of myofascial release is the use of a percussion gun. I’ve had amazing results using one. You should make a video on that.
foam rollers are amazing. How bout those hydromassage beds at PF lol I hate em
@Jeff,notice how people use sitting toilets in India, that the best position to get rid if lower back pain while emptying your �� waste from your stomach. Trying sitting in that position and notice yourself. Even better to dig and hole, separate your legs and then sit.
If getting a message after athletics is beneficial than foam rolling is also. They correlate together. Foam Rolling is for poor people who can’t afford messages.
Been foam rolling for a while now. Still hurts!! But the relief after is worth it! ��������
Foam rolling is amazing! I don’t use it before a workout or anything, but I use it to get my body looser. I have quite some nasty tight muscles in my back chain and when it becomes painful I FM to get it loose, which helps tremendously! Back pain relieve 101 for me:)
You are very knowledgeable. I like the way you explain stuff with concrete sources. It’s not just broscience. You actually put effort into this. It shows. Keep up the good work. 😉
Jeff is so short he barely has to move his leg to roll his lats…
Every time I hear that intro I smile cuz I know whats coming
Using foam rolling has improved the speed of my recovery and I also feel that I’m moving much better which is awesome for someone in their mid 40’s trying to get active. Get one here https://amzn.to/3bhNFjX and feel the difference
Is it just me or does he look a little bit like Daniel Radcliffe in the face?
what’s your thought on Renaissance Periodization diet and stye of training?
LOL! Why use a foam roller when you can use a Voltacious massage gun, works much better at handling knots and muscle pain. Got mine for a great price at Voltacious.com
Ughhh this video makes me want to get sore just to use a foam roller
LIterally does nothing besides placebo effect. Scientifically it is as well supported by studies as acupuncture, which is not at all. MFR is classified as an “alternative medicine”, same category as nonsense like traditional chinese medicine and homeopathy. If it makes you feel better, do it, but there is no research to even suggest that it has beneficial effect in recovery or anything else.
Ideally you want to use the roller before your workout. Bingo!
It’s about fascia dumbass. Not recovery. Only pussies that can’t read their volume get sore. Lol
Thank you so much for this video. You explain how to use the roller very clearly.
I’ve read that foam rolling the lower back is not good for you, mostly because your ribcage only insulates the upper back. Has anybody else heard of this?
How come I barely stretch, or warm up or do nothing of that and still don’t get sore? Even tho I work hard with slow controlled reps��
Personally I don’t use foam rollers. however, I would challenge your method of analysis as to how effective foam rollers are in reducing muscle soreness exclusively in the time frame immediately following a work out. Your video never explored the cause of soreness, which to my knowledge is from the build up of lactic acid in the muscle. If we accept that as the only or “exclusive” cause (excluding muscle damage), then I would propose that a foam roller used immediately after a workout, breaks up the lactic acid held in the muscle. To further support this idea, from what your video suggests, preforming a dynamic warm up immediately proceeding the next similar training event would aggressively manipulate the muscle group and increase blood flow to the muscle group and help to remove any stagnant or lingering LA still present prior to training.
I love the videos man, this is just a thought.
Hi Jeff,
I watched your video and here are a couple thoughts for you:
1. Feldenkrais (pronounced Feld-n-krise) is an extremely valuable form of dynamic movement therapy. I personally did 100 hours of training with Frank Wildman, Ph.D, who trained directly with Feldenkrais. I’ve used Feldenkrais therapy as a useful tool in my overall therapeutic took kit since 1990, and countless are the number of people who’ve greatly benefited from it. It may be worth you seeing a qualified Feldenkrais practitioner to formulate an opinion after skillful application of the method. I show how to use some key Feldenkrais exercise in my book titled “The Golf Biomechanic’s Manual”, and The Tennis Biomechanic’s Manual, by Leigh Brandon and myself. I also teach it in the C.H.E.K Institute Chek Practitioner program. Like the foam roller, if Feldenkrais is not skillfully applied, it won’t have any better benefits than any method not skillfully applied.
2. There is a lot of technique involved in getting optimal results with foam rolling. Foam rolling emerged from clinical rehabilitation of orthopedic and neurological disorders, and started becoming popular among physical therapists in the early 90s. It is a very helpful tool for joint mobilization, particularly good for the rib cage and thoracic spine.
The foam roller is VERY helpful for decreasing abdominal wall tension and supporting optimal organ motility, but again, skill is required, as well as awareness of some of the potential dangers, which I cover here if you or your viewers are interested: https://www.youtube.com/watch?v=uu3raV9C2Lw
I cover a lot of useful approaches to diet, movement and healing in my book titled “How To Eat, Move, and Be Healthy!”
If you’d like a promotional copy, I’m happy to have my assistant, Penny Crozier send you a signed copy; you can email her at [email protected] paulchek.com
Love and chi,
Paul Chek
I got a myth for you. DOES MILK CAUSE CANCER. a recent statement from #stayWokeVegans ����♂️����♂️����♂️
Myth Bust Tuesday!!! Who’s up and where are you in the world?? (It’s 2am here in Florida). Hope you enjoy the new episode!
The effectiveness of foam rolling is the same question as asking is deep tissue massages worth it? And what is your opinion on the more expensive vibrating foam roller?
Great video I have to say. Thanks for sitting down and explaining with the sources. Keep up!!!
Jeff do you have a favorite foam roller that you’d recommend? Looks like you use a pretty basic one instead of any of the cushioned ones with various patterns
Really interesting channel. Just starting out my Personal Trainer journey and enjoying hearing the scientific analysis both for and against, being given out. Cheers man.
Foam rolling and selfmyofascial release are maybe to terms who shouldn’t be used together, to prove my point check this video: https://www.youtube.com/watch?v=BnYdzaoMyQ8
For all I know was whether to perform foam rolling is all depend on situation, for those who experience low back pain is not really recommend to do this until you find what it actually cause, as it might make it worse if you simply perform foam rolling. Feel free to say out if you guys think im wrong haha
awesome video but would’ve been great to include thoughts on releasing knots or helping with cramps with the foam roller. Any thoughts on a foam roller helping these areas from the comment section???
Foam rolling does work and cool. but i find using a body massager like Pure-Wave Hand held Cordless Body Massager-deep tissue) it’s faster easier and it hits specific areas ( stubborn knots, tight joints, stiff muscles and cramping legs) a lot better than a foam roller-also is better than being in uncomfortable position,avoiding added injury to other areas. in my experience! combo use with resistant band does wonders!
A warm up helps decrease muscle soreness while the muscles are warm. However the post exercise foam rolling decreases muscle soreness at all points after exercise. So why would you consider warm up just as effective given that it is temporary?
Hey, Jeff I really liked this, I have used the foam roller in my training to fix a lot of pain in my joints (knee & back), I noticed it does a really good job at bringing overall muscle tension down of the specific muscle which helps the joints tremendously in my experience. Also, I get into a lot of stretches/SMR that I could not get with normal Streaching & warm-ups
Foam rolling is very well accepted in the health and fitness community. I always get super thirsty after a great smr session
⭐⭐ Leaving a Question or Comment? ⭐⭐ Hit the �� SUBSCRIBE �� button above first (if you haven’t already), and make sure you mention you’ve subscribed because I like to respond to my subscribers if I can!
That IT band one feels so good on my right leg. Yet holding my weight with my right shoulder is so painful.
Love your videos. I was told 3 years ago to get a foam roller. I have 2. Used them more in 2018.
I’d love to know how to support my weight doing the pifrormus muscle. I hurt my shoulder w/repetitive work and now I’ve got chronic tendonitis in right shoulder. So, when doing this on my right side..my shoulder hurts BAD
I had a THR in my right hip in 2013 due to a dislicated hip in 1988 at age 13. Och. I had 2 screws in my hip for 1 year. Removed at age 14. By 15, I had arthritis…by age 38, my hip looked like an 88 yr olds hip.
My right hip muscles are very tight indeed. Love to do this without hurting shoulder.
I’m so clueless on foam rolling but have been dealing with intense leg aching lately so I caved and bought a foam roller. This video was SOOO helpful! Thank you!
What if you have a pinch nerve and it’s hard to lift your body? I tried it and I was screaming in pain.
Can I do all this? Have disc herniation in the lower back. My PT suggested me. But I have a doubt if I can do foam rolling. Please suggest me
Hey Doctor thanks for the video. When I roll my outer quad on one of the legs there is like a “bump”. Not a small knot, it seems like there is huge tension there, accumulated from a long time. Probably it’s related to the condromalacia on the knee, on the same leg. I have no pain right now, but this definitively isn’t helping. I’m foam rolling every other day, and also putting a gel heat pad on the spot to help relax the muscle… any other idea? Cheers!
After I golf, my right hamstring & adductor is hurting like a spasm perhaps the push-off force on my downswing. A day later i can foam roll the adductor. I want to do the hamstring per 2:20 but with my weight I don’t have the mobility. Trying to figure out how else I can slide my bum on the carpet to do this.
I would love to see more back exercises with this roller love you videos!
Foam roaling is def effective personal experience speaks on its own just do it
HI Doctor JO I am a Chinese Doctor, I also your funs too LOL. I want to introduce my patient to buy a Foam Roller. How can I buy it?
hi doc! any exercises for an mcl and patellar dislocation injury? i can walk straight and run a little right now just yo gauge it.:) thanks!
Hi doc jo..I need your advice to my problem. recently I made mri to my shoulder and they found supraspinatus tendonitis and what can I do to overcome this problem.
Thanks
thanks for exercises.. I really should use my foam roller more.
I wonder what Jeff thinks about the Chirp Wheel that is advertised on social media. Hey Jeff! I know that you look back at 3 year old videos so please give your input here! I’ll wait…………………………
I’m very interested in foam rolling sense I’ve been diagnosed with femoral patella syndrome and have extremely tight hip flexors. All due to me driving for a living from 2002-2009 and not having a job until 2012. Both of my knees act up sometimes and have to ice them up and call out of work.
Can you use the foam roller on lower back if have it placed to the side of your spine and focus on one side at a time?
Yes, I don’t know what the heck is wrong with my back! I will stop rolling my back from now on
Hey Jeff please make a video on lumber spine stenosis. Please��
Woman is giving birth
Nurse: “push!”
*Jeff walks in*: “stop, that’s not what you want”
Next day on athleanx channel: “giving birth is killing your gains”
donde puso la planta de su mano en la coluna ahi mero me duele que ejercicios puefo hacer mi radiografia dice esta bien
hay un video de este tema en español y como uso back stretcher gracias
I just did this twice and started to hate the foam roller, then found a video giving techniques that help, then this video. Thank God ��
I used a massage ball yesterday and I held it really deep for 30 seconds and I think I moved something in my stomach because instantly I felt like absolute shit and couldn’t sleep the whole night
Jeff Nippard In Conclusion: an exclusive channel that takes all Jeff Nippard videos and condenses them into 30 seconds of yes, no, do this, not that, for sure, definitely. Perfect for those on the run and anyone that trusts Nippards loyalty to good science.
get to it
What if you have decreased lumbar lordosis and you use a foam roller on it and u do it segmentally along with stretching hamstrings, abs, strengthening lumbar paraspinals?
What do you think about the rapid reboot system? Is the price tag worth the benefit over a foam roller?
First of all, use a rolled up towel, but about half or a third of the diameter of that roller. Then put it on the lower back. This conforms to your muscles and spine and does not cause pressure spikes. Then you selectively apply pressure to the sides of the spine, by extending and compressing your own muscles using your weight just like a situp. Very effective. I have removed a lot of back pain from my clients, with no deleterious effects. This method is very close to my techniques.
For foam roller,s they are often too much pressure. But the spine can be accessed at a 45 degree angle. If the end of the roller is used. This is a rather ackward setup, especially as most foam rollers are too big in diameter for the lower back of most people, especially women.
The gluteus is part of the lower back and is often the cause of perceived lower back pain. Roller those thigh muscles out and the lower back will restore itself. Almost exactly as the video recommends.
I literally am rolling out my lower back right now, then I looked up rolling out my lower back, then I saw Jeff had a video for it. I hope this helps, I’m in such a lot of pain
I’ve been rolling my lower back for 3 years and I’m heavy. Now my spine feels like its crunchy when I arc my back
yes sir! Thank you for that. I started doing it and my lower back got worse.
I think you overlooked the benefit to people by age group. When I was in my 20s and 30s I felt like I could do anything an never incurred any type of injury while training. Now in my 40s I’m horribly out of shape and my body in general is very inflexible. I need something that will help my muscles relax pre and post training to improve performance and prevent injury. Also, there are more aggressive rollers for deeper self-massages which should be considered separately when conducting this type of research. But in all there is some good info here on this topic. Thanks!
Thanks Jeff. I had no idea I was stuffing up my lower back more with the roller. Awesome video.
Thanks, Jeff. Always helpful explanation. I’ve been doing this move and I know I have to stop. No more.
Thanks for this video, pulled my back lifting a tree today and was looking for foam rolling techniques for lower back. Soooo glad I watched this video first. No foam roller on the lower back for me now.
Thanks again.
Of all the videos they show.. they dont show how to do the neck or shoulders? I buy this 26inch giant monstrosury and have no idea how to use it on my neck upper shoulders etc wtf
This guy produces a lot of fear mongering content too much imo
Agreed.
Foam rolling in conjunction with your own regimen varies with each individual.
@Jeff Nippard
Did any of those studies control for the density and application technique of the foam rollers?
So if I have muscle tightness and stiffness in my lower back, I can just foam roll on the sides of the spine instead of along the spine like I do my middle and upper back?
I dont foam roll much. Short bursts and not to deep on TFL, Mid back, QL, hammies.
Thats about it. About 30 seconds each part
what about the acumobility wheel? Is it better or is it just the same for the lower back?
Hi..
Will it cause a problem if you use a big peanut foam roller while supporting yourself to a suspender?
Awesome! We still have many videos where they show that foam roller can be used in the lower spine area. This is an eye opener ��
Do you have any opinion on the chirp wheel or can you review it through other videos yourself and then maybe give some insight on it before me and my hubby buy it?
Hey Jeff, have you seen the advertisements for the “chirp wheel” they advertise it as a good lower back pain reliever. Do the things you say about the foam roller apply to that product as well which also rolls out the lower spine?
Despite the so-called science, I perform static stretches on my hip flexors, it’s great.
That said, if done excessively, I’m sure it’s counterproductive.
Some dynamic warmup, foam rolling and sensible levels of static stretch are great before my leg workout.
OMG! What kind of nonsense is that? You have a lot more load on your lumbar spine while running or walking than when you’re doing foam rolling. So what is your point, that running and walking is dangerous for the lumbar spine too? Stop telling this kind of myths that promote fear of movement.
So period pain tried to kill me when it gave me lower back pain��♀️
So this is a big deal to me as an ironworker pretty much imagine all day working out at just the back hyperextension set up and doing Romanian deadlifts all day everyday for weeks my lower back and hamstrings are constantly fried there’s never a chance to recover I did full bro my lower back and it felt kind of good and I also agree though that glute medius and some of those muscles need rolled out but I can’t cat Cow my back into the position that needs to be
completely unrelated, but after walking for 2-3 hours today, my back felt rather sore, I bent over like when you reach for your toes, and heard an almost cracking sound that I’d never heard before, it felt amazing.
You wanna know what happens when you roll the lower back??
*takes out skeleton
All your flesh boils off and you help me forever to demonstrate stuff.
Hey, should we use the foam rolling routine for warm up before or after the dynamic stretching? Thank you.
I’m not sure if this is the best video to post this comment, or question rather, but surely I’m not the first person to ask about your opinion on the use of massage guns for recovery, warming up, etc. Would love to know your thoughts.
I put the roller at the top of the lumbar fascia, slide my body down, using it to stretch the fascia out. Gad dayum it feels good.
“Never Foam Roll Your Lower Back (Here´s Why)”
Hmm… let Me guess, IT`S KILLING YOUR GAINS!!!
Can you use a lacrosse ball/massage ball on your low back? How else would you get knots out of your low back? If you’re wondering this too please upvote so it can be seen
0:11 0:19 ������ how are you doing that for so long!? Your back must be only very lightly brushing the roller…
06 February 2020 Thursday AM: really appreciative for your video about Foam Roller: would you please post a You Tube video that shows how and where to apply the Foam Roller? Thanks from Arizona
We use it a lot after running and exercise! Thanks a lot! We do not have money for shop massage, so this can really be a DIY massage! Here we feature it too:
https://youtu.be/4B4nMWFVJEU
I love my roller! I don’t normally do my lower bc just like you said I could actually feel my body telling me no when I would try!! It’s amazing what our bodies tell us when we actually listen! It’s not always a hurt so good!
Watched this just after I bought high cost foam roller for lower back
Please jeff talk about middle back pain in just one side….causes and treatment
The webmd of exercise. One click is good, but two clicks and you’re convinced you have cancer for a paper cut.
I foam rolled my lower back. The consequences of that got me to this video!
I tried to roll lower back today and it was excruciating. I found this trying to figure out why.
Jeff, do you happen to have any info on managing bulging discs in cervical spine. Would love some guidance!
I was about to do it but thanks to this video I’m not, thank you!!!
You have right. I rolled my back to make it better but it got much worse.
I am confused how to make my lower back better?
I’ve watched this many times and I still foam roll my lower back. It feels real good. However, I also do roll other areas as Jeff recommends.
The science behind myofascial release is very flaky but it feels good!! Can’t really say anything about any long term benefits or cures.
So, if this “classic” variant is not good because of reason explained in this video, can we simply lay down on the stomach and give someone to roll on our lower back? Thanks in advance!
Great information! The post-workout rolling to help metabolic waste eliminate better is really great. I can see how that will help convince a client to remember to roll so they won’t be as sore for as long after a really good strength workout.