Saturday 7 December 2019

Fit Moves: Time to roll out a fitter and happier you

QUAD: 1/ Start in what will look like a push-up position, with your quads leaning on the foam roller.
QUAD: 1/ Start in what will look like a push-up position, with your quads leaning on the foam roller.
QUAD: 2/ Push down into a push-up and you will automatically allow the foam roller to move up and down the quad muscle at the front of the leg. Repeat numerous times.
HAMSTRING 1/ Start by sitting on the foam roller on your hamstrings, leaning back and supporting yourself with your two hands while your hamstrings are resting on the roller. Gently allow the roller to work its way down the hamstring by pushing the glutes out. Repeat numerous times.
HAMSTRING 1/ Start by sitting on the foam roller on your hamstrings, leaning back and supporting yourself with your two hands while your hamstrings are resting on the roller. Gently allow the roller to work its way down the hamstring by pushing the glutes out. Repeat numerous times.
BACK 1/ Lie on your back with your knees bent and the foam roller lengthways down your back. Ensure your arms are on the ground flat beside you, and gently roll from side to side
BACK 1/ Lie on your back with your knees bent and the foam roller lengthways down your back. Ensure your arms are on the ground flat beside you, and gently roll from side to side
IT BAND 1/ Lie face down on the foam roller, slightly at an angle on the front side of your leg.
IT BAND 2/ Roll up by using your hands to walk your body towards your hips, then roll back down towards but not on the knees. Repeat numerous times. If it is your first time doing this, you may find your IT band particularly tight and uncomfortable, but it will ease after a few attempts

Siobhan Byrne

This week I'm looking at some of the more common foam-rolling exercises, including those for the quadriceps at the front of the upper leg.

This is a large muscle that we can often be unaware of any tightness in until we actually stretch it.

For this exercise, we are looking at the IT band muscle. Most people when rolling for the first time will find this section of the leg particularly tight and sore, which is perfectly normal.

Gentle foam rolling will help to loosen this slightly. The IT band is just off the front, toward the outer part of the leg. You will know as soon as you are on the correct spot.

Ease into this exercise if the muscle is tight by taking some of your bodyweight off the rolling leg with the leg that is placed on the ground.

We will follow this with a back roll to ease any tension in the back.

Our final foam-rolling exercise is the hamstring. Tight hamstrings can result in other problems, including lower back issues.

If you feel more pressure is needed, simply raise one foot on top of the other to distribute more weight to the rolling leg.

 

  • To see videos of Siobhan performing the exercises, and to get your bonus cardio video, sign up for the 100 FIT days daily email www.independent. ie/100fitsignup or read Yvonne’s daily blog in #100FITdays section of fitmagazine.ie

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