Foam Rolling for Easeful Stretching in Perimenopause

Ever wonder what those funny foam roller things are at the gym?

Above is a video showing the basic foam rolling routine that I do every day. I do this simple routine before I start my day or before a T-Tapp workout or run. (Don’t like video? Read How To Foam Roll below.)

Ever feel like you just can’t face moving your body or feeling the stiffness and aches?

Foam rolling, or self-mysofascial release, ┬áis a great way to stretch and warm the body before starting your day or doing any form of exercise. It’s a fantastic help during perimenopause because it helps move the lymph and is easy and effective for those of us with hormone or age related inflammation.

Foam rolling has similar benefits as massage in that it helps to warm, stretch and ‘un-stick’ the fascia of your muscles. The fascia is a thin layer of fibrous tissue that covers the muscles in your body. When we are too sedentary or have an injury, this can lead to ‘adhesions’ or areas where the fascia has dried out. This can be felt as a slightly painful or knotty feeling along a muscle.

The basic admonition when undertaking foam rolling for self-myofascial release is that when you come across a point that hurts, stay on it and deep breathe into these pain points for up to 10 seconds.

How to Foam Roll

1. Before you start, do a basic squat so you can feel your body’s stiffness and range of motion.
2. Calves
Start with your calves and roll both calves, working the outside, middle and inside of your calves.
3. Hip & Thigh
Now roll on your side (left or right) and place the foam roller under your hip and thigh. Roll up and down working the entire area (and your Ilial Tibial band) Be sure to roll on the opposite side next.
4. Quads
Now turn over and work the quad or the front of your thigh. Do one leg and then the other.
5. Inner thigh
Face down bring one left up at an angle as if you are making the image of a lower case ‘h’. Place the foam roller parallel to your body and roll from your crotch towards your knee. This is fantastic more moving the lymph in a key lymph node area. Now do the other inner thigh
6. Buttocks
Sitting on the foam roller, lean onto the left buttocks and pick up the left foot an place it on the right knee. Roll front to back on the buttocks, working the glutes and your periformis mucschle deep in your butt. Now do the other side.
7. Upper Back
Now lay on your back with your knees up. Place the foam roller in the center of your upper back..across your shoulder blades. Place your hands behind your head and lift your butt off the floor. Roll up and down the thoracic spine and feel the cracks and release!
8. Now stand up and do your squat again. You should notice you have greatly increased your flexibility and range of motion…like magic!

Feel free to contact me if you have any questions about foam rolling and how to integrate it into your daily routine.


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Dorothy provides tips and information for staying fit and happy naturally during perimenopause and beyond, using the T-Tapp workout and more.

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