Details

Foam Rolling For Dummies


Foam Rolling For Dummies


1. Aufl.

von: Mike D. Ryan

17,99 €

Verlag: Wiley
Format: PDF
Veröffentl.: 07.12.2020
ISBN/EAN: 9781119757337
Sprache: englisch
Anzahl Seiten: 432

DRM-geschütztes eBook, Sie benötigen z.B. Adobe Digital Editions und eine Adobe ID zum Lesen.

Beschreibungen

<p><b>A full-color, step-by-step guide to get fit, prevent injury and end pain using your foam roller</b></p> <p>Foam rolling is not just a fad; if you’re active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile.  As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of  motion, decreases pain and shortens recovery times—and it generally supercharges your body to reap the benefits of your active lifestyle!  </p> Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, <i>Foam Rolling For Dummies</i> shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you’ll understand how to use specific body-rolling techniques to address specific problems and goals, whether they’re eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout.  <br /><br /> <ul> <li>Enhance athletic performance</li> <li>Improve injury prevention</li> <li>Learn rapid roller techniques</li> <li>Manage fibromyalgia</li> <li>Reduce soft tissue injuries</li> <li>Understand your myofascial system</li> <li>Reduce painful muscles</li> </ul> Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body—and an enhanced life.
<p><b>Introduction</b><b> 1</b></p> <p>About This Book 1</p> <p>Foolish Assumptions 2</p> <p>Icons Used in This Book 3</p> <p>Beyond the Book 4</p> <p>Where to Go from Here 4</p> <p><b>Part 1: Getting Started with Rolling 5</b></p> <p><b>Chapter 1: Rolling for Life</b><b> 7</b></p> <p>The Mind of an All-Pro Roller 8</p> <p>Rollers 101 8</p> <p>Getting Under Your Skin 9</p> <p>Key Questions for You 10</p> <p>How do I unlock my thigh and hamstrings muscles? 10</p> <p>Why do my lower legs always seem to be my troublemaking “Achilles heels”? 11</p> <p>If I could make my lower back and hips pain-free, would it make my life easier and more fun? 12</p> <p>How can I improve my posture to relax my chest, upper back, and neck? 13</p> <p>How can I eliminate my shoulder and arm pain with a small roller ball? 13</p> <p>Working Out with Rollers 14</p> <p>Using Rollers to Manage Your Injuries 15</p> <p>Preventing Injuries with Roller Treatments 17</p> <p><b>Chapter 2: Choosing the Right Roller(s) for You </b><b>19</b></p> <p>Not All Rollers Are Created Equal 20</p> <p>Circular rollers: Keeping it simple 21</p> <p>Multi-pattern design rollers 22</p> <p>Vibrating rollers 23</p> <p>Roller balls 26</p> <p>Half rollers 27</p> <p>Travel rollers 28</p> <p>Other Equipment You May Want 28</p> <p>Handheld rollers 29</p> <p>Handheld massager 30</p> <p>Yoga mat 31</p> <p>Chair and balance dowel 32</p> <p>Pad and pillows 33</p> <p>Stretch bands 34</p> <p>Resistance bands 34</p> <p>Finding a Roller to Meet Your Needs 35</p> <p><b>Chapter 3: Finding the “Perfect” Roller Launch Pad </b><b>37</b></p> <p>Improvising in Unique Roller Settings 38</p> <p>Finding a Relaxing “Roller Rink” 39</p> <p>Having Enough Room to Roll 40</p> <p>Other Tips to Rolling Right 42</p> <p>Padding and Pressure Relief 43</p> <p><b>Chapter 4: Caring for Your Roller</b><b> 45</b></p> <p>Cleaning Your Roller: Illness Prevention 101 45</p> <p>Understanding What’s Good and Bad About the</p> <p>Covering on Your Roller 48</p> <p>Storing Your Roller 49</p> <p><b>Chapter 5: Roller Safety 101</b><b> 53</b></p> <p>Assessing the Safety of Your Roller Rink 53</p> <p>Rolling surface 54</p> <p>Roller rink real estate 55</p> <p>Objects in the roller rink 55</p> <p>Objects positioned over the roller rink 55</p> <p>Objects landing in the roller rink 55</p> <p>Who Should Not Be a Roller 58</p> <p>What Not to Roll 59</p> <p>Avoiding Injury on a Roller 61</p> <p><b>Part 2: Rolling the Right Way 65</b></p> <p><b>Chapter 6: Timing is Everything: When and When Not to Roll</b><b> 67</b></p> <p>Knowing When to Roll 68</p> <p>Best times to roll 69</p> <p>Pre-sleep rolling tips 72</p> <p>Knowing When <i>Not </i>to Roll 75</p> <p>Listening to a painful injury 75</p> <p>Rolling warning signs you should never ignore 78</p> <p><b>Chapter 7: Warming Up Your Body for the Roller</b><b> 79</b></p> <p>Preparing Your Entire Body for the Roller 79</p> <p>Warming Up Your Mind Before Rolling 81</p> <p>Getting the Rolling Site Ready for Contact 83</p> <p><b>Chapter 8: Work <i>With </i>Your Muscles, Not <i>Against </i>Them</b><b> 85</b></p> <p>My Five Ryan Rolling Rules 87</p> <p>Align the spine 89</p> <p>Breathe 90</p> <p>Slow your roll 91</p> <p>Seek and destroy trigger points 92</p> <p>Move the muscle 93</p> <p>Working with Your Muscles by Keeping Them Hydrated 97</p> <p>Good Roller Pain versus Bad Roller Pain 99</p> <p><b>Chapter 9: Supercharging Your Post-Workout Recovery with a Roller</b><b> 103</b></p> <p>The Value of the Recovery 104</p> <p>Give Me Six: The Six-Minute Recovery Roll-Down 104</p> <p>Stretching a Freshly Rolled Muscle 108</p> <p>Common Recovery Mistakes to Avoid 109</p> <p><b>Part 3: Meeting the Muscles You’re Rolling Over, and More 111</b></p> <p><b>Chapter 10: Discovering What’s Under the Skin: Knowing Your Anatomy</b><b> 113</b></p> <p>Muscles and Tendons 114</p> <p>Bones and Joints 115</p> <p>Fascia 116</p> <p>What’s a Myofascial Trigger Point? 117</p> <p>The Treasure Hunt 119</p> <p><b>Chapter 11: Upgrading Your Posture</b><b> 123</b></p> <p>Why Good Posture is So Important 123</p> <p>Understanding Posture 125</p> <p>Key Landmarks for Evaluating Posture 127</p> <p>Head 127</p> <p>Shoulders 128</p> <p>Lower back 129</p> <p>Pelvis 130</p> <p>Feet 131</p> <p>What Does Perfect Posture Look Like? 132</p> <p>Perfect standing posture 133</p> <p>Perfect sitting posture 133</p> <p>What Does Poor Posture Feel Like? 134</p> <p>Neck and upper back symptoms 134</p> <p>Shoulder symptoms 135</p> <p>Lower back symptoms 135</p> <p>Improving Your Posture 135</p> <p><b>Chapter 12: How Muscles and Joints (Supposedly) Work in Harmony</b><b> 139</b></p> <p>Your Body — The Ultimate Machine 140</p> <p>Understanding How Healthy Muscles and Joints Work Together 142</p> <p>Knowing When Your Body Needs a Wheel Alignment 146</p> <p>Compensating to keep moving 146</p> <p>Looking at long-term consequences of altered movement 147</p> <p>Identifying pain and limitations in order to fix them 150</p> <p><b>Chapter 13: Fascia: Taming the Beast</b><b> 151</b></p> <p>How Tight Fascia Makes Even Simple Movements Hard 151</p> <p>Tight Fascia’s Impact on Other Types of Tissue 155</p> <p>Tips for Healthy Fascia 156</p> <p><b>Chapter 14: Managing Scar Tissue</b><b> 157</b></p> <p>What is Scar Tissue? 157</p> <p>Four Phases of Scar Healing 158</p> <p>Factors Making Scar Tissue Good or Bad 160</p> <p>Symptoms of Scar Tissue Pain 161</p> <p>Types of Scars 162</p> <p>Tips to Manage Scar Tissue 163</p> <p><b>Part 4: Unlocking Tight Muscle and Fascia with Rollers 165</b></p> <p><b>Chapter 15: Scouting Your Body for Pain, Stiffness, and Restrictions </b><b>167</b></p> <p>Constructing and Interpreting Your True Past Medical History 168</p> <p>Why all three elements are key 168</p> <p>Interpreting the information 169</p> <p>Body Assessment 170</p> <p>Standing 171</p> <p>Walking 174</p> <p>Squatting 177</p> <p>Finding the Source of Your Pain 179</p> <p>What a muscle injury feels like 179</p> <p>What a joint injury feels like 180</p> <p>What a bone injury feels like 180</p> <p>What a nerve injury feels like 181</p> <p>What overly tight fascia feel like 181</p> <p>Putting Your Scouting Report Together 182</p> <p>Evaluating your TPMH 183</p> <p>Identifying blinking red lights (warning signs) 183</p> <p>Matching blinking red lights with tissue symptoms 184</p> <p><b>Chapter 16: Unlocking Your Upper Legs</b><b> 187</b></p> <p>Ryan Rolling Rules for the Upper Legs 188</p> <p>Unlocking the Quads (aka the Workhorses) 189</p> <p>Getting ready 190</p> <p>The exercise 190</p> <p>Do’s and don’ts 193</p> <p>Unlocking your Iliotibial Band (ITB) 194</p> <p>Getting ready 195</p> <p>The exercise 195</p> <p>Do’s and don’ts 198</p> <p>Unlocking the Groin Muscles 198</p> <p>Getting ready 199</p> <p>The exercise 199</p> <p>Do’s and don’ts 202</p> <p>Unlocking the Hamstrings 204</p> <p>Getting ready 204</p> <p>The exercise 205</p> <p>Do’s and don’ts 208</p> <p><b>Chapter 17: Unlocking Your Lower Legs and Feet</b><b> 209</b></p> <p>An Inside Look at the Lower Legs and Feet 210</p> <p>Ryan Rolling Rules for Lower Legs and Feet 212</p> <p>Unlocking the Calf — Back of Shin 214</p> <p>Getting ready 214</p> <p>The exercise 215</p> <p>Do’s and don’ts 217</p> <p>Unlocking the Peroneals — Outside Corner of Lower Shin 218</p> <p>Getting ready 219</p> <p>The exercise 219</p> <p>Do’s and don’ts 221</p> <p>Unlocking the Ankle Dorsiflexors — Front of Shin 223</p> <p>Getting ready 224</p> <p>The exercise 224</p> <p>Do’s and don’ts 226</p> <p>Unlocking the Arch 226</p> <p>Getting ready 227</p> <p>The exercise 228</p> <p>Do’s and don’ts 229</p> <p><b>Chapter 18: Unlocking Your Lower Back and Hips</b><b> 231</b></p> <p>Ryan Rolling Rules for Your Hips and Lower Back 232</p> <p>An Inside Look at the Lower Back and Hips 233</p> <p>Unlocking the Lower Back — Back Extensors 235</p> <p>Getting ready 237</p> <p>The exercise 237</p> <p>Do’s and don’ts 238</p> <p>Unlocking the Front of the Hip — Hip Flexors/Upper Quad 240</p> <p>Getting ready 240</p> <p>The exercise 241</p> <p>Do’s and don’ts 242</p> <p>Unlocking the Side of the Hip — Hip External Rotators, aka “The Ladder” 243</p> <p>Getting ready 246</p> <p>The exercise 247</p> <p>Do’s and don’ts 248</p> <p>Unlocking the Back of the Hip — The Glutes, aka “The Roof” 249</p> <p>Getting ready 252</p> <p>The exercise 252</p> <p>Do’s and don’ts 254</p> <p><b>Chapter 19: Unlocking Your Chest, Upper Back, and Neck</b><b> 257</b></p> <p>An Inside Look at the Chest, Upper Back, and Neck 258</p> <p>Ryan Rolling Rules for Chest, Upper Back, and Neck 260</p> <p>Unlocking the Front of Your Chest — The Pecs 261</p> <p>Getting ready 262</p> <p>The exercise 263</p> <p>Do’s and don’ts 264</p> <p>Unlocking Your Upper Back — Shoulder Blade Stabilizers 265</p> <p>Getting ready 267</p> <p>The exercise 268</p> <p>Do’s and don’ts 269</p> <p>Unlocking Your Side — Latissimus Dorsi 270</p> <p>Getting ready 271</p> <p>The exercise 272</p> <p>Do’s and don’ts 273</p> <p>Unlocking Your Neck — Upper Trapezius 274</p> <p>Getting ready 276</p> <p>The exercise 276</p> <p>Do’s and don’ts 278</p> <p><b>Chapter 20: Unlocking Your Shoulders and Arms</b><b> 279</b></p> <p>An Inside Look at the Shoulders and Arms 280</p> <p>Starting with the shoulder girdle 280</p> <p>Moving down the arm 281</p> <p>Ryan Rolling Rules for Shoulders and Arms 281</p> <p>Unlocking the Front and Side of the Shoulder — Delts 283</p> <p>Anterior delt 283</p> <p>Middle delt 284</p> <p>Level 1 and Level 2 for anterior and middle delts 286</p> <p>Do’s and don’ts 286</p> <p>Unlocking the Back of the Shoulder — External Rotators 287</p> <p>Getting ready 289</p> <p>The exercise 290</p> <p>Do’s and don’ts 291</p> <p>Unlocking the Palm-Side of the Forearm — Wrist Flexors 293</p> <p>Getting ready 294</p> <p>The exercise 295</p> <p>Do’s and don’ts 297</p> <p>Unlocking the Back of the Forearm — Wrist Extensors 297</p> <p>Getting ready 298</p> <p>The exercise 299</p> <p>Do’s and don’ts 300</p> <p>Unlocking the Palm of the Hand — Finger Flexors 301</p> <p>Getting ready 302</p> <p>The exercise 303</p> <p>Do’s and don’ts 304</p> <p><b>Chapter 21: Foam Rolling Workouts and Key Stretches</b><b> 305</b></p> <p>Strengthening with a Roller 306</p> <p>Forming your strengthening game plan 306</p> <p>Key strengthening tips 307</p> <p>Stretching with a Roller 307</p> <p>Forming your stretching game plan 308</p> <p>Key stretching tips 308</p> <p>Upper-Body Roller Workouts and Stretches 308</p> <p>Upper body–strengthening exercises 309</p> <p>Upper-body stretches 319</p> <p>Core and Spine Roller Workouts and Stretches 321</p> <p>Core- and spine-strengthening exercises 321</p> <p>Core and spine stretches 329</p> <p>Lower Body Roller Workouts and Stretches 331</p> <p>Lower body–strengthening exercises 332</p> <p>Lower-body stretches 339</p> <p><b>Part 5: Workouts, Stretches, Injury Management, and Injury Prevention with Rollers 343</b></p> <p><b>Chapter 22: Injury Management with Rollers</b><b> 345</b></p> <p>ROLLER Treatment Planner 346</p> <p>R: Research your muscles and joints (the What) 347</p> <p>O: Origin of your restrictions (the Where) 347</p> <p>L: Listen to your body (the Why) 347</p> <p>L: Lay out your treatment plan (the How) 347</p> <p>E: Execute your treatment plan (the Work) 348</p> <p>R: Reset the way you move (the Reward) 348</p> <p>Shoulder Injuries 350</p> <p>Impingement syndrome 350</p> <p>Rotator cuff strain 351</p> <p>Elbow Injuries 353</p> <p>Tennis elbow 353</p> <p>Golfer’s elbow 354</p> <p>Lower Back Injuries 355</p> <p>Lower back pain 356</p> <p>Glute pain and tightness 357</p> <p>Hip Injuries 358</p> <p>Hip flexor strain 359</p> <p>Hip rotator strain and tightness 360</p> <p>Thigh Injuries 361</p> <p>Quadriceps strain 362</p> <p>Hamstring strain 363</p> <p>Knee Injuries 365</p> <p>Patella tendonitis 365</p> <p>Chondromalacia 366</p> <p>Ankle Injuries 368</p> <p>Ankle arthritis and tightness 368</p> <p>Achilles tendonitis 369</p> <p><b>Chapter 23: Injury Prevention with Rollers for Your Sports</b><b> 371</b></p> <p>What is Injury Prevention? 372</p> <p>Three Steps to Prevent Injuries 373</p> <p>1 Unlock the motor muscles 374</p> <p>2 Strengthen opposing muscles 374</p> <p>3 Launch prevention exercises for your sport 374</p> <p>Applying the Three Steps to Preventing Injuries in Your Sport 375</p> <p>Running 375</p> <p>Cycling or spinning 376</p> <p>Gym weight training 376</p> <p>Swimming 377</p> <p>Basketball 378</p> <p>Golf 378</p> <p>Soccer 379</p> <p>Tennis 379</p> <p>Gym cardio 380</p> <p><b>Part 6: The Part of Tens 381</b></p> <p><b>Chapter 24: Ten Roller Do’s and Don’ts</b><b> 383</b></p> <p>Do Breathe 383</p> <p>Do Trust Your Roller and Your Body’s Response 384</p> <p>Do Be Creative 384</p> <p>Do Toughen Up 384</p> <p>Do Follow Up Your Roll with Reset Moves 384</p> <p>Don’t Hold Your Breath 385</p> <p>Don’t Roll on Swollen and Inflamed Injuries 385</p> <p>Don’t Add Joint Motion Too Early 385</p> <p>Don’t Work Against Your Body 385</p> <p>Don’t Roll on Nerves, Bones, or Open Wounds 386</p> <p><b>Chapter 25: Ten Changes Your Body Will Feel from Rolling</b><b> 387</b></p> <p>Looser Muscles 387</p> <p>Increased Joint Range of Motion 388</p> <p>Less Effort to Move 388</p> <p>Smellier Urine 388</p> <p>Faster Warm-Up 389</p> <p>Less Pain and Fewer Injuries 389</p> <p>Increased Muscle Strength 389</p> <p>Improved Posture 390</p> <p>Faster Recovery 390</p> <p>Better Sleep 391</p> <p><b>Chapter 26: Ten Groups Who Love Rollers</b><b> 393</b></p> <p>Stiff or Inflexible People 394</p> <p>The Injury-Prone 394</p> <p>Runners 394</p> <p>Mature Athletes 395</p> <p>Cross Trainers 396</p> <p>Bikers 396</p> <p>Stop-and-Go Athletes 397</p> <p>Walkers and Hikers 397</p> <p>Human Cardio Machines 397</p> <p>Yoga Haters 398</p> <p>Index 399</p>
<p><b>Mike Ryan, PT, ATC, CES, PES,</b> dedicated 26 full seasons to work with the NFL as a athletic trainer, sports medicine analyst, and physical therapist. He's a nationally recognized speaker and consultant whose unique, hands-on approach to injury management and wellness is easy to understand, simple to apply, and produces fast, observable results.
<ul> <li>Improve mobility, relieve pain, and prevent injuries</li> <li>56 targeted treatments to enhance muscle performance</li> <li>Regain range of motion and unlock muscles</li> </ul> <p><b>Eliminate tight muscles to enhance your fitness and health</b> <p>Whether you're a serious athlete, a fitness enthusiast challenging yourself, or someone dealing with chronic pain, foam rolling will help your body. Written by a sports medicine expert, this full-color guide offers simple instructions with informational photos to show you exactly how to use more than 50 foam roller techniques. Learn specific body rolling sequences for various sports and injuries, benefit from fitness tips and wellness advice, and discover how this proven solution for tight, painful muscles and joints can improve your life. <p><b>Inside...</b> <ul> <li>Explore the myofascial system</li> <li>Increase range of motion</li> <li>Ease muscle pain</li> <li>Help prevent injury</li> <li>Manage fibromyalgia symptoms</li> <li>Enhance stretching ability</li> <li>Improve performance</li> <li>Make workouts more productive</li> </ul>

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