05-26-06 07:01 PM - Post#207727    

Cressey & Robertson foam roller article

Mark it Zero.

Re: Foam Roller
05-26-06 07:39 PM - Post#207728    

That article helped me a lot -- I got a foam roller a few months ago when someone posted the link, need another now because Dave wore it out!

I'm planning to make a note of it in next week's newsletter, and link to this article:

http://www.power-systems.com/News/01_26_06.aspx

At the end you'll find a link to some foam roller exercises.

You'll find the higher density foam rollers here at Perform Better, and definitely higher bodyweight users will want these rather than the white rollers that will crush over time.

Re: Foam Roller
05-26-06 07:54 PM - Post#207729    

Muchos Gracias Dan

As you get older it is harder to have heroes, but it is sort of necessary. Ernest Hemingway

Re: Foam Roller
05-26-06 07:56 PM - Post#207730    

Dan:

Thanks for the link.

Laird

Re: Foam Roller
05-26-06 10:11 PM - Post#207731    

Just ordered one - thanks, Dan.

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

Re: Foam Roller
05-27-06 01:27 AM - Post#207732    

I gave my wife one she never uses, so I may have a spare for you Laree.

Re: Foam Roller
05-27-06 02:08 AM - Post#207733    

So Dan,

Do you need the other 3 items for the roller to be effective?

Eat like a caveman. Eat Real!

Re: Foam Roller
05-27-06 08:50 AM - Post#207734    

Quote:

---

Barbara J said:
So Dan,

Do you need the other 3 items for the roller to be effective?

---

You sassy thing. But in all honesty, I find the other 3 items make everything better.

Mark it Zero.

Re: Foam Roller
05-27-06 09:00 AM - Post#207735    

Barbara J, if you can't get all of the other 3, I say definitely go for #2.

"You will not be carrying around a scale to jump on and show people." - Vicki Masterson "The following time you better do more or you are dirt!" - Vicki again

Re: Foam Roller
05-27-06 09:14 AM - Post#207736    

My training reality has become a life of (p)rehab exercises along with activities to enhance recovery.

Mark it Zero.

Re: Foam Roller
05-27-06 12:18 PM - Post#207737    

Here's where to get these simple, cheap tools:

6" Foam Rollers from Power Systems

Re: Foam Roller
05-27-06 03:08 PM - Post#207738    

If you don't want to wear your rollers out, you can make them yourself out of pcv pipe and a yoga mat. I've made several now and they last years.

Holistic bodybuilding www.paullundkvist.com

Re: Foam Roller
05-28-06 08:27 PM - Post#207739    

Are the foam rollers from the above site hard? Or can a child's swimming XL foam noodle be used?

What length do you like best? Laree, your link is for 4 inch rollers and the t-nation article suggests 6 inch. Do you think 4 inch is the best to begin?

Thanks.

Re: Foam Roller
05-28-06 08:58 PM - Post#207740    

Quote:

---

Ginger said:
Are the foam rollers from the above site hard? Or can a child's swimming XL foam noodle be used?

What length do you like best? Laree, your link is for 4 inch rollers and the t-nation article suggests 6 inch. Do you think 4 inch is the best to begin?

Thanks.

---

They are quite firm. A pool noodle is too soft.

Mark it Zero.

Re: Foam Roller
05-29-06 11:31 AM - Post#207741    

Thanks for the heads up, Ginger. The one we have here is a 6" roller. It's the only one I've used or even seen, so I couldn't say if a 4" would work as well. They're pretty cheap, $16 for the three-footer we got.

I changed the link above in case the 4" doesn't work for adults.

Tennis balls too
05-29-06 12:59 PM - Post#207742    

For those that are enjoying the benefits of the foam roller, try this one:

Take 2 tennis balls and either tape them together or put them in a long sock. Put them on the floor and lie with your upper back/traps on the balls and roll like you would with the foam roller. The smaller size allows you to really hit those areas between the shoulder blades and the upper traps really well. Play with turning the balls different directions - this has saved me many times from missing training due to serious knots.

Re: Tennis balls too
05-29-06 03:11 PM - Post#207743    

Beauty! Thanks, Ingrid, I'm on it. The Theracane was the single thing in this rehab effort that I started/bought and didn't follow through with. I just couldn't seem to get it right. I like the sock of tennis balls idea a lot.

Re: Tennis balls too
05-30-06 08:51 AM - Post#207744    

That tennis ball thing sounds interesting, thanks Ingrid.

A large piece of PVC pipe works well even without foam wrapped around it, you just have to be careful you don't bruise a bone.

Another way to roll out the traps - use the smith machine. Set the bar with a couple plates and a little lower than shoulder height. Stand sideways to the bar and wedge one trap under there, roll it out. Again be careful you don't bruise your bones, keep the pressure on the belly of the muscle. (The Smith Machine has a number of good uses, just sucks for lifting weights.)

If you have no access to a smith machine, you can put a piece of 1" PVC over one of the pins in the power rack set at the same height, works well.

The most important test a lifter has to pass is the test of time. -Jon Cole

Re: Tennis balls too
05-30-06 08:55 AM - Post#207745    

Hmmmmm.

Byron give Wicked idea....

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: Tennis balls too
05-31-06 12:30 AM - Post#207746    

Quote:

---

Laree said:
The Theracane was the single thing in this rehab effort that I started/bought and didn't follow through with. I just couldn't seem to get it right. I like the sock of tennis balls idea a lot.

---

Laree

It is funny with significant others having the same tastes or hobbies as you have. Does Dave look at you the funny look, when you come up with a bent cane, and it looks like you are trying to itch your back the easy way...?

Subeer

Re: Tennis balls too
05-31-06 11:41 AM - Post#207747    

No, because he scratches his back with a pasta fork.

Foam roller
05-31-06 10:30 PM - Post#207748    

using the Core Performance program, the foam roll is a big part of the 'rehab'. i just love it!! i dont know how much of my flexibility has to do with using the foam roll, but i'm game to use it at least twice a week. the one i got came from GoFit but i think it was $19.95. it came with a DVD that showed different ways to use it.

i think a 4" would be too small. my 6 incher is squishing down and i hope it wont squish much further!!

Re: Foam roller
06-02-06 04:21 PM - Post#207749    

I don't know if this foam roller is better or worse than the link Laree posted.
http://www.fwonline.com/hdfoam.htm
It looks like it might last longer. I remembered this company from my cardio queen days. :-)

Re: Foam Roller
07-04-07 02:07 PM - Post#319857    

Happy Fourth Laree!

Speaking of your newsletter, I hope we many many fans have not been too spoiled by you and Mr Universe. To me, your entire website is number one in bodybuilding because the online forum is monitored by you where the cussing is mostly flushed out (those people had no choice but to go to YouTube, lol). And the other reason is your always-on-schedule, informative and entertaining newsletter!Hope you didn't blush too much

Smile

Re: Foam Roller
10-11-07 12:50 PM - Post#359120    

Perform Better has supplied the attached 8-page foam roller instruction pdf.






Edited by Laree on 10-11-07 01:40 PM. Reason for edit: fixed pdf upload

10-11-07 12:58 PM - Post#359130    

Hm... won't let me open it.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

10-11-07 01:06 PM - Post#359134    

• yadmit Said:

Ditto... the file is most-likely damaged

2009 Motto: Thinking Positive, Being Positive "Start out easy & don't compete against anyone but yourself." -- Steve Reeves "...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett "Weight training is successful when you perservere." -- Mike Dayton

10-11-07 01:08 PM - Post#359137    

Go to the site and click on "Foam Roller Exercise Sheet". It works that way.

Kyle E.

Performance, Health, and Longevity

10-11-07 01:15 PM - Post#359143    

Thanks.

Still Lots to Learn ------------------------- ----------------- Life's short, take lots of pictures. ------------------------- ----------------- It suddenly struck me that that tiny pea, pretty and blue, was the Earth. I put up my thumb and shut one eye, and my thumb blotted out the planet Earth. I didn't feel like a giant. I felt very, very small. - Neil Armstrong

10-11-07 01:22 PM - Post#359149    

• Kyle E. Said:

Thanks -- got it

2009 Motto: Thinking Positive, Being Positive "Start out easy & don't compete against anyone but yourself." -- Steve Reeves "...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett "Weight training is successful when you perservere." -- Mike Dayton

10-11-07 01:40 PM - Post#359166    

Okay, fixed... should do it....

10-11-07 01:42 PM - Post#359171    

Yes, Laree... it works well now... thanks

2009 Motto: Thinking Positive, Being Positive "Start out easy & don't compete against anyone but yourself." -- Steve Reeves "...work up to the number of repetitions that you feel necessary to do the trick. Don't hold yourself down to any hidebound number of repetitions." -- George F. Jowett "Weight training is successful when you perservere." -- Mike Dayton

10-11-07 10:35 PM - Post#359439    

Try rolling with a hard rubber medicine ball too. Has helped my spine and back issues tremendously.

10-12-07 10:42 AM - Post#359629    

This thread has been very helpful. Thanks to all.

I've been pondering the foam roller thing for a couple of weeks, but seeing as how it has the IOL stamp of approval, I shall move from pondering to doing.

Also, I had a chance meeting with my old high school basketball coach last night (first time we've spoke in 25 years or so). He was buying tennis balls at Target. Just had back surgery and his doc recommended something very similar to ingrids idea.

Foam Roller
12-27-07 01:32 PM - Post#389190    

Excellent simple but comprehensive foam rolling guide by Mike Boyle.

01-15-08 01:30 PM - Post#396557    

Over at performbetter, Mike Clark explains how foam rolling works.

Foam roller question
01-23-08 07:33 PM - Post#400467    

I've been using the foam roller for a while now on my back and hamstrings. Today I turned face down and rolled my thighs (and IT band). This was so painful it was almost unbearable. Has anyone else had this experience? Is it just a tender spot or do I more than likely have some issues here (like trigger points/adhesions and the such)?

Thanks,
Mike

01-23-08 07:35 PM - Post#400468    

Sounds like you've found something, I roll the my thighs and I don't have unbearable pain. Work it slowly and it will work itself out.

-- JMac's Web Design

01-23-08 07:47 PM - Post#400477    

Thanks John.

It practically brought tears to my eyes.....lol

I'll work them more tonight.

01-23-08 07:50 PM - Post#400478    

It hurts so good.

Mark it Zero.

01-23-08 07:53 PM - Post#400480    

You got issues, Mike. Man, oh, man, that hurts.

Actually, it's pretty rare to hit the front or sides without pain the first couple of times... especially the sides. Those require some tears before they ease up. I'm still crying over the sides.

01-23-08 08:16 PM - Post#400492    

Here's a good one. I read about a method of releasing tight psoas by getting a ball slightly bigger than a tennis ball and rolling on your front side with the ball under you. So, I got a baseball and wrapped it in a sock. You place the ball on the ground then lie face down starting with the ball about even with and slightly to the side of your belly button.

You then press your weight on it for a few seconds, then move down and out slightly. When you hit a good spot you will feel a slight warming sensation then it sort of releases. You keep moving down in small increments. I actually felt the warming and release in a couple of spots. The first time I tried it it felt pretty good and the next day I could feel the areas it worked.

The second time I tried it I worked it all the way to the very lower point of the psoas and hit a spot that literally felt like I had been stabbed with a hot poker. I'm not kidding. I actually yelled it hurt so bad. I eased off a little then slowly put the weight back on it. It kept burning. At the same time there was a spot on the inner thigh that felt like someone was pinching me. I stayed on it for a while longer and it finally released.

Scared the crap outta me but it did loosen it up quite a bit.

Kyle E.

Performance, Health, and Longevity

01-23-08 08:37 PM - Post#400503    

I gotta try this rolling stuff. I know Im a bundle of knots, and I keep hearing about it.
How tough is it to get started? I mean from not knowing a thing about it?
Anybody got a link or something to instruct?

God is interested in our character, not our comfort!...Me "When your going through Hell, keep going."... W. Churchill "May you be in heaven an hour before the devil knows your dead."...Irish proverb

01-23-08 08:49 PM - Post#400509    

google foam roller exercises.

http://www.performbetter.com/catalog/assets/Exerci sesheets/PDF/FoamRoller.pdf

Nice legs-shame about the face

01-23-08 08:52 PM - Post#400510    

Mike,

I think in your case the quads are just tighter and unaccustomed to deep massage. My hamstrings and low back used to be that sensitive to the roller but now I feel nothing. Just a smooth rolling effect with the occasional click of the vertebrae realigning.

I started rolling the quads recently and I also experienced intense stimulus (pain). But the pain has subsided since my first few sessions.

"The Earth has music for those who listen." Reginald Holmes "Be careful about reading health books. You may die of a misprint." Mark Twain "It's difficult to get a man to understand something when his salary depends on his not understanding it." Upton Sinclair

Foam Roller
01-23-08 08:58 PM - Post#400512    

• pwrhngry Said:

Real simple to get started, very basic... just go for it. One thing we discovered is don't go cheap. They're all pretty cheap, but those white foam ones don't last too long.

01-24-08 10:05 AM - Post#400613    

My quads and IT bands are full of knots - but I know rolling them out will do them good. I will stop on a hot spot and relax into it and then proceed with rolling. I can even feel the band of muscle twitch as it relaxes when I find a trigger point. Good stuff - I just need to be more consistent with it.

mcartworks.com Est. 1960

02-21-08 09:31 PM - Post#411742    

Got our foam rollers today. I did some whimperin' tonight!

Above all else, guard your heart, for it is the wellspring of life. Prov 4:23 "I'm not a doctor just someone that gets injured a lot." irondawg "Confidence - the absence of doubt - is a distillation of hope, faith and knowing." Dave Draper, BISS, page 65 "Few things are more fulfilling than personal progress." Dave Draper, newsletter of 4/2/09 100 Day Burpee Challenge 08 Survivor squatting makes me sleepy

02-22-08 10:25 AM - Post#411874    

haha. :~)

02-22-08 03:02 PM - Post#412073    

Try that adductor move in the article Dan linked to if you think you have a groin pull. Ironed mine out in three minutes. (Don't let your significant other watch if you can't handle lewd comments about your new surrogate lover. Judy had a ball with that one.)

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.