Hello everyone!
さて、今回はもものフォームローリング・筋膜リリースとそれがどうヒップリフトに繋がっているのかについて、より詳しく説明していきたいと思います。
以前の記事で、フォームローリングはパフォーマンス向上に繋がると書きました。フォームローリングをすれば、張ってる、普段使い過ぎている筋肉を和らげることによって、筋肉・関節の可動域を広げることが出来ます(※Sullivan et.al 2013).
体は日々の体勢の影響により、普段使う筋肉と使わない筋肉とわかれていきます。そこで普段から使う筋肉が張ってしまって、普段使わない筋肉が弱くなっていきます。結果的に、バランスが悪い体が出来上がります（悪い姿勢や痛みやすい体の原因となります）。
This is a video explaining how to stretch correctly the piriformis muscle whilst lying down on your back.
Effective effective for toning the abs!
Combining the plank with knee crunches not only burns fat but helps create a more functional body.
This is a video explaining how to perform the side leg raise exercise.
This is a very simple exercise targetting the Gluteus medius (side glutes).
Ok so this will be my last post on foam rolling I promise! We previously looked at foam rolling to improve physical performance and increase recovery. The offering of such functional benefits are indeed very welcome but I also find foam rolling to offer another, perhaps more mental benefit; promoting relaxation.
Relaxation and recovery are often viewed from the same light.I personally find foam rolling to be a great relaxation and de-stressing tool, where just like conventional stretching, foam rolling can be used as a great way to ease the mind and body. The benefits can be even greater when combined with breathing and in turn helping to activate the parasympathetic nervous system as opposed to activating the sympathetic nervous system such as when foam rolling prior to a workout (It’s interesting how the same action can offer a completely different outcome depending on the purpose and mindset!)
A simple pre-bed routine I perform and encourage my clients to also do, involves the combination of foam rolling and static stretching just before going to sleep. This I find really helps physically heal the body as well as mentally alleviate stress and in effect contributing to improved quality of sleep, leaving you feeling recharged and ready to tackle the day the following morning. The actual foam rolling itself need not to take so long where a quick 10 minutes, even 5 minutes would do (remember even a minute is better than nothing!).
Continuing with the theme of foam rolling, where in my previous post I looked at the effects of foam rolling on improving performance, let’s now look at the role of foam rolling on physical recovery.
Recent studies on foam rolling do show that foam rolling even as little as 10 minutes post workout, helps contribute towards a reduced perception of delayed onset of muscle soreness (DOMS) READ MORE »
The practice of foam rolling has been around for a long time, although it is only until recently that it has become so widespread, especially out here in Japan. Despite the rising popularity of foam rolling, there are still many people who are unaware of it as well as those who know about it but do not know what its purpose is or indeed how to use it.
Foam rolling can be a great ‘physical maintenance tool’ for virtually people from all walks of life, READ MORE »
