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Foam Rollers Exercises For Runners

Athletes and runners require so much stamina to stay healthy and active. When a runner trains for a race, it’s not only about running the miles. Many more things are also kept in mind. Among those things, the most important characteristic is that how well you take care of your body before and after the race. When an athlete or a runner covers a heavy mileage, his muscles get sore and tight. As a result, it becomes difficult to walk and is very painful. To reduce and gradually remove the soreness and tightness of muscles, we use Foam Roller exercises. If you’re new to foam rolling, you might be overwhelmed by the different types of rollers available, from soft and squishy to firm and bumpy. 

It is better to start with a soft form roller and then move on to the harder one. During your journey to a harder roller, if you ever feel like you are floating through your run in your floating shoes, then you must give your muscles a little TLC.  Perform the following Foam Rollers Exercises. 

IT Band 3-Way

To perform IT Band 3-Way, you need to put your hands on the floor to stabilize yourself. Then role your one leg on the foam roller back and forth as much as you can. After that, roll along the middle of the thigh to target the quadriceps muscles. Whereas the role of the side of the leg will target the IT Band. To target the hamstring muscles, you need to roll the back of the thigh. In this way, an IT Band 3-Way completes. 

Foam Roller Bridge

The second type of Foam Roller Exercise is Form Roller Bridge. Lay on your back with bent knees and both feet resting on the foam roller. If you want to create a straight line from your knees to your shoulders on the ground, then you must raise your pelvis. Repeat the process multiple times for better results. Also, focus on engaging your glutes, hamstrings, and core. Moreover, the best benefit of Foam Roller Bridge strengthens your glutes and core. This strength improves your stabilization, posture, and balance. 

Thoracic Spine Release

It is a very relaxing workout and is very easy to perform. Lay on your back with the foam roller. During the meantime, let your body relaxed, chest soften, and spine joint. Spine release is a great thing for runners, especially for those who work in offices and sit at a desk for the majority of a day. Furthermore, Thoracic Spine Release is a movement that fully encourages proper posture and opening of the chest and lungs for better breathing and oxygen capacity. If you are a runner, then perform all the roller exercises and become healthier.