Over time tight muscles develop scabs that run perpendicular to muscle fibers. Unlike scabs that form from a scratch and flake off, muscle scabs remain embedded on muscles and inhibit muscle lengthening and firing. Foam rolling realign the scabs parallel to the muscle fibers to increase extensibility.

Roll 1 inch per second. When you find the painful spot, do your best to remain there for 20 seconds.

Buttocks
Hamstrings
Back
Inside Thigh
Calves (beginner)
Calves (advanced -Crossed feet)
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