How to roll Muscles
Foam Roller Exercises to Relieve Muscle Pain - Ask Doctor Jo
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Hey everybody, it's Doctor Jo. Today I'm gonna show you some stretches with a foam roller.
You can use any foam roller you have, but the folks at Master of Muscle sent me the
Muscle Mauler Max to use. This is a really neat foam roller. The nice part of it is it
has these ridges here, that you can see, that actually focuses in on trigger and pressure
points to get that specific area of tenderness. With a regular foam roller, and this one too,
you can stretch out the whole muscle, but this does a great job of just really focusing
in and getting those spots that are those extra ouchy spots. It also comes with a really
nice in-depth eBook with a lot of exercises and stretches you can use. So what I'm gonna
do today is just show you some of my favorites. So let's get started. Oh hey! So the first
stretch here you can see, I'm actually laying on the foam roller. It's right on my spine.
This is actually to stretch out your pec muscles, but what's great about the Muscle Mauler Max
is it has those little divots in there to give you those extra pressure points. So you
can put your arms out wide, or you can kind of bring them in to a "W" and go out if you
want a little bit less of a stretch. But if you want a big stretch on those pecs, put
your arms out nice and wide. So the next stretch is gonna be for your glutes and piriformis
muscle. This time you're actually gonna sit on the roll. If you have one side that needs
more than the other, you can actually lean a little bit, but I like working both of them.
So you can actually just find that specific trigger point, about right there, that's where
the piriformis is, and hold it, or you can do a constant roll to get the whole muscle
back there. Again, those indentions on the roller really hit those spots that are extra
tender and it gives you a good pressure release as you're rolling along. Then you can move
the foam roller on down to your hamstrings, just right underneath if you want to do one
at a time, you're gonna actually lift your bottom off the ground this time a little bit,
so you can use your body weight as pressure and just kind of roll, or again, find where
those specific pressure points are and then just hold it for a little bit. Then you can
turn on to your side to get your IT Band. This is gonna be a big one. A lot of times
just a light amount of pressure on the IT Band is gonna be a lot for somebody, but you
just kind of roll up and down. And you can use more of your body weight, or you can put
more of your body weight on you back foot so you're not getting quite as much pressure.
And then you can move all the way down to your calf muscle. Same thing, you can put
a lot of pressure on your other leg, or you can put a lot of body pressure on the leg
you're rolling to give it that extra push through those ridges on the roll. And if you
find that spot, just hold it there until you feel a little bit of a release. Sometimes
it takes up to 30 seconds, but you can definitely feel it let go and relax that muscle. So those
were some stretches with a foam roller using the Muscle Mauler Max foam roller! If you're
interested in finding out more about the Muscle Mauler Max, go to MasterOfMuscle.com. If you
are interested in purchasing the product, go to my website at AskDoctorJo.com/products.
If you have any questions, leave them in the comments section. Don't forget to follow me
on Facebook and Twitter. And remember, be safe, have fun, and I hope you feel better
soon.
