WEEKLY CHALLENGE! FOAM ROLLING – Love it or hate it?! ⚡ This week we are going to get up close and personal with our FOAM ROLLERS … and by the end of the week, your muscles are going to give you a big thank you for it! Your challenge is to use your foam roller 5 DAYS THIS WEEK! Rolling your muscles along the foam roller is like giving yourself a massage. It can leave you feeling relaxed, rejuvenated, and can help with recovery from your workouts. Just a few benefits: While your muscles might feel tender while you’re rolling them, it actually can help alleviate soreness Helps your muscles recover from workouts Helps reduce tightness and improve balance between your muscles – not only helping you feel “looser” but possibly preventing injury in the process! Improves blood flow and elasticity in your muscles and tissues All you need is a medium-density foam roller. If you don’t have one, you can pick one up online. You can download a Foam Rolling Guide here. or even use a tennis ball if you want to. Place it on the floor, and then get rolling! A couple of tips: Feel free to adjust the amount of pressure you place on the roller, especially at first. When you’re first starting out, you might be surprised how tender your muscles feel! Simply use the amount of pressure that feels right for YOU! When you hit a tender spot, stop the roller there for a few breaths and try to relax. Then, continue rolling for a total of 30-60 seconds for each muscle group. How to use a foam roller: ✅ Quads: Start in a plank position with the foam roller crosswise under you, your thighs resting on top of it. Keeping your core strong and engaged, slowly roll down until the foam roll is just above your knees. Then, roll back up toward your hips. ✅ Hip flexors: This works basically the same way as rolling the quads – simply move up until your hip flexors are on the roll, and gently roll back and forth, stopping when it feels tender. For more intensity, roll one side at a time, bending your opposite leg at a 90-degree angle, off to the side so it’s out of the way. ✅ Calves: Sit on the floor with your calves on top of the roller and your arms behind you, hands on the floor. Lift your body up and roll your calves over the top of the roller. For more intensity, do one leg at a time, crossing your right leg over your left and then repeating on the other side. ✅ Hamstrings: After you finish rolling your calves, move the roller up until it’s just above your knees, and roll out the back of your thighs – either together or one at a time. ✅ Upper back: Next up, roll down so you are lying with your knees bent and feet on the floor, your upper back on the foam roll. Engage your abs and glutes and gently lift yourself your lower body up an inch or two so you can roll your upper back along the foam roll. A couple of things to avoid: ❌ Don’t foam roll or an injury or wherever there is real pain. Tenderness or “uncomfortableness” is ok, but not pain. ❌ Don’t foam roll over your joints. Other than that take it slow, and have fun! You’ll thank me later ⭐ When was the last time you used a foam roller? Are you already using one regularly?! Let’s start this challenge TODAY. Are you in?!