9 Ways to Use A URBNFit Muscle Foam Roller

URBNFit Foam Roller is a massage tool which can be used to relieve muscle knots. Regular usage of the vibrating foam roller can also reduce muscle soreness and help in muscle recovery. These rollers are also beneficial in increasing body flexibility. You can use them for back muscles, also hips and shoulders. Vibrating foam rollers are one of the best massage tools to help reduce the tension in your hamstrings, glutes and calves. 

1. Calf Muscles Massage

Your calves can get really tense due to regular workout. They have to tolerate your entire body weight. Regular massage of your calf muscles can ensure that this significant muscle stays in the best possible shape. Place the roller under your calf. Then roll it up and down your calf. In the beginning use low vibration frequency and gradually increase it according to your comfort level. Roll it slowly from your ankles to just below the knee. Repeat the process until your muscles have relaxed. Perform this exercise before and after workout.

2. Peroneal Muscles Massage

The peroneal muscles are your muscles at the back and side of your legs. They get seriously tense after excessive running or a tough leg day. Using the vibrating massage foam roller regularly can keep this muscle relaxed and also facilitate in post workout muscle recovery. Roll the foam with medium to high vibration on your peroneal muscles; put some extra pressure to increase the blood circulation. Perform this massage after workout.

3. Hamstring

Hamstring is the combination of four muscles. They join at two points, one is the hip and the other is the knee. After completing a workout session we need to focus on increasing the flexibility of various body muscles including hamstrings. Sit straight on the floor with your hands firmly resting on the floor, place the vibrating foam roller under your leg and roll it for 40 to 50 times in one run. Lift your body a little to apply more pressure on the muscle. When rolling on one leg, put the other leg down on the rest and vice versa.

4. Piriformis

Massaging the piriformis muscle using the vibrating foam roller will decrease the muscle tightness and also ease out muscle spasms. The vibrating effect of the roller will increase the blood circulation of the muscle and provide relief from its soreness. Sit with your back straight on the mat. Put pressure on your right hand to stabilise your body, then bend your legs. Lift the right leg and put it on your left knee. Now roll your piriformis (hip muscle) on the roller, adjust the vibration and start rolling it back and forth in a slow motion. Change your position and do the same process with the other leg. Perform this massage after you are done with your workout. You can also perform it if you feel tension in your muscles.

5. It-band

Lie down on the mat sideways with your leg bent over the opposite leg. Straighten out the other leg and put the roller below it with vibration turned on. Start rolling the foam roller up and down your leg. You will feel your tendons stretch. Continue rolling to feel deep penetration in your muscles. Maintain your body alignment throughout this movement. Keeping your body straight is very important. Keep rolling for around some time, approximately 2 to 3 minutes; at this point you can increase the vibration level. Now turn around and repeat the same process with the other leg. Perform this massage regularly to ensure that you do not suffer from IT-Band syndrome.

6. Rectus Femoris

Lie down on the mat with your face down. Lay down on the floor with your arms and hands stretched slightly forward and keep them on the floor. Now put the vibrating foam roller under your thighs and roll it all the way from your thighs to the rectus muscles.  Keep rolling it for a few minutes with a suitable vibration setting. While rolling, control your movement with your shoulders. You can increase the vibration if you feel like it. Perform this massage after your workout.

7. Adductors

Engaging your inner thighs, also known as Adductors, is very simple and easy to do with a vibrating foam roller. Raise up your right leg, put the foam roller under it and keep your left leg in a resting position. Put pressure on your arms, keeping them intact on the mat with your hands pressed down. Roll it for 2 to 3 times. Then reverse your position and put the roller under your left leg and repeat the same procedure.

8. Latissimus Dorsi

Lie down on the mat with your one arm stretched forward. Put the vibrating foam roller under the side of your body. Put your other hand on the ground for support. Start rolling on one side to increase the pressure, move the hand from the ground and put it on your waist. Keep your face downwards, close to the ground. While doing this exercise you don’t have to put too much pressure, the position will allow gravity to do its thing. Keep rolling with your face and chest facing outwards.

9. Thoracic Spine

Sit on the floor, put the vibrating foam roller behind you, now lean back on the roller so that it is below your ribcage. Put your hips on the floor, feet flat on the floor and bend your knees. Keep your hands at the back of your head for support, move your elbows, bend them inwards closer to each other. Now move your head, bend it down towards the floor in a way that your body is wrapped on the roller and your thoracic spine is lengthened to feel the stretch. Now start rolling your vertebral column up and down on the vibrating foam roller; select low to medium vibration mode. In order to avoid any injury, do not use the roller on the neck and lower back.