We all know that Foam Rolling is a great way to help your muscles recover from a workout. Did you know what using your foam roller pre-workout can be beneficial as well? Foam rolling lowers your heart rate and helps break up those adhesions in the muscle. Doing this before your workout will make sure your muscles are ready to take on those efforts. I put together this quick video showing the muscle groups that will benefit from a foam roll before you jump on your bike. Remember to roll slowly! Video sped up x4.
https://www.facebook.com/clperfomancetraining/videos/811345645735549/
Lower calf: 4 rolls, 4 spans (rolling side to side)
Upper calf: 4 rolls, 4 spans
Lower Quads: 4 rolls, 4 knee bends
Upper Quads: 4 rolls, 4 knee bends
Lower IT Band: 4 rolls, 4 knee bends
Upper IT Band: 4 rolls, 4 knee bends
Lower Glutes: 4 rolls, 4 cross friction (sliding the muscle side to side)
Upper Glutes: 4 spans
Lower Thoracic Spine: 4 rolls, 4 cross friction
Upper Thoracic Spine: 4 rolls, 4 cross friction
Lower Forearm: 4 rolls, 4 cross friction
Upper Forearm: 4 rolls, 4 cross friction
