Your toes are curled, and the arches of your feet are stretched. Lift your knees off the ground by pressing your hands into the floor. Place a foam roller underneath your right shin. Your hands and knees are shoulder-width apart. Repeat and when you are done take it to the left thigh.Ĭome down to your hands and knees. Pause just above your knee and take it back to the groin. Make sure your upper body is square to the ground as you slowly begin to roll your foam roller towards your right knee. Place a foam roller under your right upper inner thigh. Bend your right knee and raise it to your right side with the knee about hip level. Repeat as you need.Ĭome down to the ground with your forearms on the floor. Stop right above your knees and take it back to your hip and pelvis. Engage your core and roll yourself forward and backwards. Now press your hands into the ground and lift your buttocks off the ground. Take a seat on the ground and put a foam roller underneath your hamstrings. Roll it down along your side and repeat as needed. Place the foam roller just above your right knee. Make sure you keep your body in one straight line. Shift your weight to your upper body and forearms. Bring yourself to the right side with extended legs. When you are ready, switch legs.įor this move, you need some extra power in your arms. Push your hands into the ground and lift your hips, while balancing your calves on the roller. Put your hands to the ground, right under your shoulders, fingers pointing forward. Now cross your left calf over your right shin on the roller. Make sure you don’t roll to the back of your knee. Place your foam roller under your calves, right below the knee. On your next exhale, bring your arms slowly back to your hips. Keep them as close and parallel to the ground as possible. With your next inhale bring your extended arms overhead. Your knees are bent, and your feet are flat on the ground for support. Bring your arms to the side, palms facing up. The long side reaches from your head to your tailbone. Lay yourself down on the roller so that your whole spine is supported. Rollback and play with moving back and forth as you feel. Slowly roll your outer thigh from the hips to just above your knee. For support, place your hand on the ground. Now bend your left knee and place it in front of your right leg. Lie on your right side with the foam roller just below your hip bone, and your right leg extended straight out. When you are done, switch to the other side. With tiny movements roll the foam roller around your gluteal area. Put your hands on the floor for stability. Bend your left knee and place it behind your right foot. Start by lying on your right hand side with the roller under your gluteal muscles. Take your time and when you are ready, switch to your left side. Gently, roll back and forth and feel your deep hip rotators. Get seated on the roller with your right hip and cross your left ankle over your right knee. Get your Meglio Foam Roller and start with our top 10 moves to prevent running injuries. The Meglio Foam Roller positively affects your range of motion (ROM) and therefore helps you to prevent injuries. The roller aids to soothe sore muscles and helps you to be ready for action faster. # Increases circulationįoam rolling promotes blood and lymphatic flow and therefore allows nutrients to be provided more efficiently. The Meglio Foam Roller helps you to release stiff or stressed muscles and fascia.

You can help yourself to prevent injuries by using the Meglio Foam Roller before or after any exercise. When the fascia is limited in its mobility through poor posture, injuries, malnutrition, lack of movement, poor post-activity treatment it might take the body longer to heal. The tissues in our body are covered and permeated with a connective tissue called fascia. But these tight spots are likely to impair our day to day life or even force us into poor postures. What a great natural protective mechanism. Stressed muscles will tighten up to knots, to save themselves from strains or tears. When we do physical activities like running, we are stressing our muscles. Hot & Cold Reusable Pack 28.5cm x 15.5cm.Paediatric Tourniquet Quick Release Button Box of 100.Adult Tourniquet Quick Release Button Box of 100.

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