Foam Rolling for Better Sleep

Stress is an inevitable part of life that we all have to deal with at one time or another. When we are stressed our body often gets tense resulting in bands and knots forming in our muscle tissue. These bands and knots can become painfully tight, which can lead to insomnia or the inability to sleep.

Often the only way to relieve these tight spots is by getting a massage. If you don’t have the money for a professional massage that’s ok; a foam roller can do the trick.

This foam roller routine developed by Women’s Running can help relieve stress trigger points, decompress your muscles, and help you sleep better every night.

Before you begin

• Insomnia can be a serious medical condition. We are by no means suggesting that foam rolling is a cure for insomnia. If you are having trouble sleeping it is best to see your primary healthcare physician
• Soft foam rollers are best if you are foam rolling for stress relief. We recommend starting with one of our CanDo® PE foam rollers
• Never roll directly over a joint
• Remember to breathe

Spine roll release

Rolling the spine can help to rehydrate and mobilize the spinal erectors and other muscles near your spine. It also provides a small amount of decompression throughout the length of the spine.

Mid/upper back release

The muscles in your shoulders and upper back are often associated with trigger points from stress and anxiety (Have you ever heard someone say they carry tension in their upper back?). The upper back roll gently applies pressure to the muscles and assists in releasing trigger points.

Lower back release

Remember, you should use a solid foam roller, not a hollow core roller while working on your lower back. A hollow core foam roller is too firm to roll your lower back. A solid roller contours to your body and provides mild compression to the area to roll the tightness and discomfort caused by sitting most of the day, poor posture, and the demands of the day.

Upper leg release

Your quads are the engineers behind your ability to stand, sit, squat, run, jump, and most other activities you do on a daily basis. Your quads are also instrumental in stabilizing your knees and hips. The sedentary lifestyle we have become accustomed to can cause the quads to become overactive and possibly shortened thereby causing discomfort. The upper leg roll helps release the muscle for proper stability and movement.

Lower leg release

The lower leg is essential for most upright movements, including walking and especially running. These muscles are responsible for propelling the body forward, stabilize the ankle and knee, and are connected to the hips during normal movement patterns. Like your quads, the connective tissue in the back of your lower leg can become shortened and stick together overtime. The tissue sticking together prevents normal movement and can cause discomfort while walking. The lower leg release applies pressure to release trigger points and allow for proper movement.

FEI manufactures several different types of foam rollers, including:

• CanDo® white PE foam rollers
• CanDo® black composite foam rollers
• CanDo® PLUS foam rollers
• CanDo® EVA foam rollers

Click here to learn more about these options.

Click here for the original article from Women’s Running Magazine.