Adding different props, or toys as I like to call them, to our practice isn't just a fun way to mix it up, but they always give a different perspective on movements that we think we know so well and offers a deeper enriching mind-body connection. These little 'aha moments' can bring about radical improvements to our movements on the mat and in our daily activities. There is one toy that elicits strong emotions of love or hate from practitioners, much like Marmite - the foam roller! Some swear by it, while others often cringe at the mere thought of incorporating it into a session. But why does this cylindrical piece of foam (typically 90 cm long, 15 cm diameter) inspire such divided opinions?
Ther unassuming, innocent looking foam roller is as versatile as it is effective for enhancing balance, stability, flexibility and core strength. The instability of the foam roller, adds an extra dimension of balance and stability, and to stay steady and level on it we need to be more mindful in how we activate our core muscles in a way that traditional mat exercises often don't require. It reveals if it is our core holding us on the foam roller, or is it in fact our shoulders.. hmmm...? It can add another layer of intensity and even excitement to something as 'simple' as Shoulder drops or Knee Openings. The feedback we get from the roller, this heightened awareness of appropriate core activation quickly translates into improved posture and movement patterns on and off the mat.
One of the primary uses of the foam roller is self-myofascial release - a fancy term for self-massage. By rolling various parts of the body over the foam roller, targeting tight muscles, fascia and trigger points, you can alleviate muscle tension, improve circulation and enhance flexibility to improve overall range of motion so you can move more freely and with less effort. It's like giving yourself a deep tissue massage.
This technique also enhances tissue hydration, ultimately promoting faster recovery, reducing the risk of injury and it promotes relaxation and restores balance to the body.
For some, the mere thought of rolling their body over a cylindrical piece of foam induces discomfort and understandably so. The sensation of pressure against tender muscles can be downrigt painful, especially for those with tightness or sensitivity in certain areas, and if you're in an accute state of injury or inflammation, avoid it for a while.
There is no doubt that there are benefits to using the foam roller every now and then but equally it does demand a lot of us, sometimes in some unexpected and even unwelcome ways. It can be a harsh task master: unforgiving, revealing and humbling, demanding endless patience and perseverance, but it is well worth making it your friend. Embracing the versatility of the foam roller can help you unleash your full movement potential but also embark on a journey of transformational growth and self-discovery, after all - reacting to challenges and adversity on the mat with patience and self-compassion is a skill we can bring into our everyday life. Love it or hate it, the choice is yours, but just like with Marmite - even things you don't like can be good for you.
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