How to do it
Sit on a ball or roller, put that ankle across the opposite knee and let your weight down under control. Roll slowly and keep breathing.
Default dose
60s · each side
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Where it sits in a programme: Release and inhibit
The first phase of a corrective programme is release: easing the tension and sensitivity of overactive tissue — usually with gentle pressure from a ball or foam roller — so that the movements after it come more easily and more cleanly.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Textbook:
- Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. Lippincott Williams & Wilkins; 2011.
The four-phase corrective continuum — inhibit, lengthen, activate, integrate — this library is ordered by. - Cheatham SW, Kolber MJ, Cain M, Lee M. The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. Int J Sports Phys Ther. 2015;10(6):827-38.
Systematic review: foam rolling may give a short-term gain in range of motion; the studies are small and their methods vary.