A Bit of R(est) & R(olling)

Ah, it is finally Thursday. My first rest day of the week πŸ˜€ My current workout schedule looks like this…

Monday – spin class

Tuesday – Power class + 15 min treadmill or elliptical

Wednesday – kick class

Thursday – rest day

Friday – Power class + 15 min treadmill or elliptical

Saturday – spin class

Sunday – rest

Even though this workout schedule is more basic and laid back than my typical intensity, I am always very very happy when Thursday rolls around and my body gets the rest it needs. Remember, rest is one of the biggest keys to any exercise routine. Be sure to schedule in at least 1-2 rest days a week. πŸ˜‰

Although I got some rest from my workouts today, that does not mean my R & R is rest and relaxation. No no no. This morning we had Makenzie’s Easter portrait session you all helped her win (thanks again!!!). After her nap, we have to take a trip to the grocery store for a mondo shopping spree to pick up all the food for this weekend’s shower so I can cook/bake up a storm tomorrow. This afternoon, I need to plan and type up Sunday’s Bible lesson. And tonight, I am going out to dinner with some girlfriends to my second favorite Mexican joint, Cheeky. Sorry Cheeky – Tijuana Garage will always be #1 en mi corazon. πŸ˜‰

The second R in my R&R is none other than Rolling, foam rolling πŸ˜€ I love to spend some quality time with this guy…

My Roller

What is foam rolling? In layman’s terms, foam rolling is a form of self massage to help release tension in muscles by using your body weight against a dense foam cylinder to apply pressure to and work out any sore spots.

How do you use the foam roller? The gist is that you roll various parts of your body slowly along the foam roller and pause for 30-60 seconds at any point that feels tight in order to work out knots. The foam roller is most commonly used to relieve tension in muscles that often get tight from overuse or not enough stretching, such as the hamstrings, IT band, hip flexors, glutes, lats, rhomboids, calves, shins, etc. Below is a quick video that demonstrates a few of the more common foam roller stretches.

The benefits of foam rolling far outweigh the only negative in my mind. If you’ve foam rolled, you know what I’m talking about. Mid roll is not the most comfortable thing in the world. Let’s just say, you won’t look like this while foam rolling…[Source]

…unless you’re also rolling with ‘da homies and your stash too. πŸ˜‰ Even if it starts of a bit painful, you will grow to love it.Β Here are some benefits to foam rolling that make it all worthwhile:

  • improve flexibility
  • improve sports performance
  • reduce injuries
  • decrease muscle soreness
  • give you the feeling of sports massage without paying an arm and a leg
  • can be easily added to your daily workouts with a quick 5-10 minutes or used for a more in depth flexibility workout for longer

Do you foam roll? If so, how often do you try to incorporate it? What benefits have you seen? Or do you prefer any other ways of stretching and loosening your muscles?

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11 Responses to A Bit of R(est) & R(olling)

  1. I love foam rolling! I really only do it when I’m sore, but I love to roll out my upper back each night. πŸ™‚

  2. Today may be my rest day too! Sometimes it’s hard to force myself to take the day, but I agree that a rest day is a huge must. I have not tried the foam rollers. I do stretch after any workout (typically stretches I used to do when I danced). Can’t wait to see how the Easter pics turn out!

  3. I am a big fan of the foam roller. I also have “the stick” in Medium, which I probably use MORE than the foam roller – it’s so convenient!

    Both of them are awesome post-hard workouts to help stave off that muscle soreness that usually sets in a few hours later or the next day.

  4. Woa – I don’t know how I got logged into my old RRR account – but http://drtrirunner.com is still my website!

  5. lisaou11 says:

    How did her photoshoot go?? I cant wait to see the pictures!

    And yes Im a big foam roller fan. Its a love hate relationship because it can be so painful at times.

  6. i love the foam roller, I have it in my open sky store!! I am going to use it today after my jog πŸ™‚

    REST is so important, its what makes you stronger!!

    xoxo

  7. CAn’t wait to see your pictures!!!! Yahooo!!!

    Oh and I love the foam roller. I use it often πŸ™‚

  8. Therese says:

    Foam rolling is another “hurts so good” kinda thing…kinda like DOMS πŸ™‚

    Get your mexican food on girl!

  9. homecookedem says:

    My best friend (from high school actually! Erin Weaver ring a bell?) actually bought me a foam roller for Christmas a couple years ago b/c my IT band had been acting up. I need to get back in the habit of using it. I love it though – it definitely helps!!

  10. Vee says:

    I am a foam rolling queen. πŸ˜‰ I have a foam roller at home and spend about 5-10 minutes each day just before I go to bed foam rolling. I love it. It really helped me with my running. Your roller is so cute! I want a pink one too. I have a boring white foam roller. πŸ™‚

  11. Anna says:

    I really appreciate this post. I’ve seen everyone talking about foam rolling and only had a guess at what it was. The video was great for giving me a clear understanding of foam rolling. Thanks for sharing.

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