FOAM ROLLING's hidden benefits

Morning blooms at the beach, Taken by PKSenagore February 2017

FOAM ROLLING: GLAMOUR SHOT SESSION
If you are not yet motivated to use a foam roller to help with before run warm-ups or after run cool-down and recovery, there’s a video from SHAPE.com that might do the trick.
 
“8 Foam Roller Exercises for Flat Abs and Lean Legs” features Jay Cardiello demonstrating some of the classic roll-out moves to loosen muscles as well as a few new variations to help strengthen arms, legs, and core.   Give it a look.  Cardiello doesn’t provide hard specifics on how many repetitions of each move or the duration of rolling.  You might us these simple guidelines, that seem to be favorite directions given by other trainers for similar exercises or rolling.
 
Exercises:
Start with 8 repetitions of each exercise move and work up to 12.  Repeat the entire set of exercises again, eventually working up to 3 times.
 
OR repeat the same move over the span of 15 seconds, working up to 30 seconds. Repeat the entire set, eventually working up to 3 times.

• Isometric Seated Squats
• Side Lunge
• Give Me a “w” Back Move
• Roller Bridge

 
Foam Rolling:
Start rolling over the same area 10 times, working up to 15 times
            OR roll for 10 seconds, working up to 15 seconds

• Quad Rollout
• Upper Back Rollout
• Glute Rollout
• Hamstring Rollout

 
One thing to keep in mind as you perform this routine. Any time you support your body with your arms they are getting a bit of a workout too. You may notice the day after your first session that your arms feel stiff! Hey this is good way to work the upper body without intending to focus on the arms.
 
Get rolling!
 
RUN HAPPY!
 
http://www.shape.com/fitness/videos/8-foam-roller-exercises-flat-abs-and-lean-legs