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Fitness Tips - Foam Rolling 101 10/25/21

Foam Rolling 101: Roll Out Those Knots in Your Muscles!

Would you believe that your function could be improved in just 10 minutes a day? Sound too good to be true?

By performing self-myofacial release techniques on a simple piece of foam, you can improve body composition, flexibility, function, performance and reduce injuries. Simply stated, use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. Furthermore, you can perform this program in the convenience of your own home.

What is self-myofacial release?

Self-myofacial release (SMR) massage can be defined as an interactive soft tissue release technique that requires feedback from the client to determine the correct position, amount of pressure and duration of the stretch. The main purpose for use includes:

Joint stiffness
Muscle tightness
Identified tenderness (indicating poor circulation)

You can also use this technique for a warm-up before exercise and a cool-down after exercise:

Exercise preparation
Exercise recovery

Click here for a printable version and to read the entire article!

Click the link below to shop for foam rollers at Perform Better!

PerformBetter.com Foam Rollers

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Greg Goleski

I’ve worked out with Eric at Rock City Fitness for over a year and have been impressed with the service and excited about the results. When I joined, I was

Jordan Ackerman

Eric trained my team during our winter off-season months and I have never seen such an improvement in a team’s speed, strength, agility, and athletic movements in all my years

Garth Pleasant

This past summer we used Eric Maust of Rock City Fitness to work with three of our post players. The results that our players achieved were absolutely amazing.

Karen Degen

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I have been training with Rock City Fitness for one year. Eric Maust designed a routine to fit my goals and my schedule. In-home workouts 1-2 times weekly

Gary Wasserman

Eric is well educated about the body and its mechanics and movement. He is able to create interesting programs that accomplish both general fitness and strength, and address specific

Todd Palmer

I originally decided to work with Eric to get myself in shape for the Detroit Tigers fantasy camp. Eric introduced me to a whole new style of training that

Chris Fillmore

In my field of work as a professional motorcycle racer, it is very important to be in peak physical fitness. I need to be able to get on my bike

Matt Wilson

Eric is an excellent trainer and coach. He has provided me with top-notch instruction and skilled guidance. Through innovative and personalized instruction, I have a leaner, more athletic build. Team up

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Rock City Fitness has improved my quality of life in more than just the obvious ways. First, in the 8 months that I have worked with Eric, my weight has dropped

Christine Magaway

I started working out at Rock City shortly after registering for my first marathon. My main forms of exercise were running and yoga, but I had always wanted to

Josh Smith

I originally reached out to Eric because while I had been hitting the gym on a regular basis and kept a decent diet, I felt I had plateaued. I also

Bill Blatt

I’ve never loved exercise. I’ve always loved to eat. It never seemed to be that much of a problem until I found myself in my mid-forties, with bad knees, back

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Every year, I typically set short and long term goals - career, travel, materialistic things (cars, bikes, etc). One thing I have failed to focus on is my health and

Dr. Herminia Bierema

I have known Eric for several years. In the spring of 2010 I hired him to work with my daughter who had a heart transplant and two strokes in October