Flexible Foam

Massage Foam Roller Stretching is an important part of any exercise routine but traditional stretching may not be enough for everyone. Now foam rollers are stretching people to new heights.

by Jennifer Abney

Published: Fri, September 05, 2008 - 4:15 am CST Last Updated: Thu, September 04, 2008 - 11:22 pm CST

Fascia is the name for the fibrous layer of connective tissue that surrounds and separates groups of muscles. The thin sheet of white-colored tissue is flexible, but strong enough to provide support and protection for the tissues.

Sometimes the fascia can become tight and knotted. Trauma or poor posture can injure muscles underneath the fascia and cause the fascia fibers to become short and tight. Eventually the pressure causes knots of scar tissue (adhesions) that can cause pain and restrict movement in the affected areas.

Fascia that has become knotted and scarred can often be treated with myofascial release. The technique uses gentle massage and stretching to break up the scar tissue. This softens and lengthens the affected fibers and brings them back into normal alignment.

Using Foam Rollers
One way to achieve myofascial release is with the use of foam rollers, or long, cylindrical rolls of foam. The rollers come in different lengths, diameters and densities. Instead of using the hands of a therapist, the weight of the body against the foam roller provides the massage. The rollers can be used while laying on the back or side and while kneeling or standing.

Foam rollers are lightweight, portable and inexpensive. Many different sizes and styles can be purchased for under $20.00. Gym Owner Kathy Pichnarcik, C.F.T., says the rollers can also promote balance, core strength and flexibility. She recommends using them at least two to three times a week. Some of her clients like to use them every day.

Pichnarcik says most people can benefit from foam rollers. She says elderly clients and those who have a hard time getting up after lying down should avoid the floor exercises. People with serious pain or injury should consult a physician before using a foam roller or any type of exercise program.

Foam rollers can be purchased at many sporting goods stores and online retailers.

For general information on building balance, flexibility and core strength:
American Council on Exercise, http://www.acefitness.org

For general information on massage:
American Massage Therapy Association, http://www.amtamassage.org

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