ROLLER, SWITCHING GEARS NOW.
INTO THIS NEXT SEGMENT.
POPULARITY OF THE FOAM ROLLER
HAS BEEN GROWING ST STEADILY IN
THE WORLD OF FITNESS.
USED AT CURE ALL FOR MANY
DIFFERENT CONDITIONS.
FOAM ROLLER GREAT TOOL IF
YOU USE THE RIGHT WAY.
BUT IF NOT, YOU COULD BE DOING
MORE HARM THAN GOOD.
HERE WITH MORE INFO AND ALSO,
TIPS FOR US, JULIE MOON OF
GOOD MORNING.
OKAY, SO I'VE HEARD OF FOAM
ROLLING A TEMPTED TO DO IT
JUST NOW.
INT KNOW IT WAS RIGHT.
TELL US ABOUT FOAM ROLLING.
WHY IS IT AIL ALL THE RAGE?
.
QUICK FIX, PEOPLE CAN GET ON
THEIR FOAM ROLL, REAL QUICK
AND SORENESS GOES AWAY.
GREAT POST WORK OUT.
TOOL THAT YOU CAN USE.
IT'S JUST I THINK IT'S A QUICK
THING THAT PEOPLE CAN DO TO
FEEL BETTER.
Kelly: YOU SEE PEOPLE
ROLLING THEIR LEGS A LOT.
WHAT ABOUT BACK PAIN?
IF YOU HAVE BACK PAIN, CAN YOU
BE FOAM ROLLING?
SO IT ALL DEPENDS ON WHERE
YOUR PAIN IS.
BECAUSE THERE'S SIGNIFICANT
DIFFERENCE ROLLING THE
THORACIC SPINE IS VERSUS THE
LUMBAR SPINE.
IF YOU'RE ROLLING LOW BACK OR
LUMBAR SPINE.
STOP.
NOT G GOOD THING.
SHOW YOU WHY WITH MY LITTLE
FRIEND.
THERE'S THREE SE SECTIONS OF THE
SPINE.
GOT THE CERVICAL, VERTEBRAE
AND MADE UP OF 7.
GOT THE MID, UPPER BACK, WITH
THE THORACIC SPINE AND THAT'S
12 VERTEBRAE.
AND THEN YOU HAVE THE LUMBAR
SPINE OR THE LOW BACK, MADE UP
OF FIVE VERTEBRAE.
YOU CAN SEE THORACIC SPINE,
SUPPORTED BY THE STRONG RIB
CAGE.
LUMBAR SPINE IS NOT.
THAT MAKES IT MUCH MORE
UNSTABLE.
YOU ALSO HAVE THE NATURAL
CURVE OF THE THORACIC SPINE.
AND THAT'S EVIDENT WITH PEOPLE
LIKE HOW THEY HAVE POOR
POSTURE IN SHOULDERS ROUNDED.
SO PEOPLE OFTEN LACK THAT
EXTENSION OR BENDING BACKWARD.
THAT PART OF SPINE.
IS BY FOAM ROLLING THIS AREA,
YOU'RE IN BETWEEN THE SHOULDER
MOBILITY IN THE THORACIC SPINE
AND IMPROVE POSTURE.
FOAM ROLLING LOW BACK, NATURAL
CURVE IS BACKWARD, STICKING A
FOAM ROLL BACK THERE IS GOING
PUT THE SPINE INTO MORE OF
EXTENDED POSITION.
COULD DAMAGE SOME AREAS IF YOU
ALREADY HAVE BACK PAIN.
THE SIZE OF THE FOAM ROLLER
TOO IS IMPORTANT.
IT'S NOT GOING TO GET INTO THE
LITTLE DEEP MUSCLES OF THE LOW
BACK.
USING SOMETHING ELSE LIKE A
TENNIS BALL, MASSAGE BALL, WON
BETTER FOR THE LOW BACK.
Kelly: INTERESTING.
OKAY.
GOOD TO KNOW.
NOW, LET'S TALK ABOUT TIPS.
I MEAN, I KNOW THERE'S A LOT
OF MISTAKES THAT PEOPLE CAN
MAKE.
WHEN FOAM ROLLING.
YES.
I'M GOING SHOW YOU WHAT I SEE
PEOPLE DOING A LOT OF TIMES.
HEADING TO THE MATCH ALL MAT.
I GET TO LEARN.
A LOT OF PEOPLE I KNOW, CLASP
THEIR HANDS BEHIND THEIR HEAD
AND WHAT THAT DOES, BRINGS
YOUR SCAPULAR OR SHOULDER
BLADES BACK AND KIND OF BLOCKS
YOUR THORACIC AREA.
YOU WANT TO EXPOSE THAT AREA
INSTEAD.
YOU WANT TO BRING YOUR HANDS
IN FRONT OF YOU.
I LIKE TO CROSS MY WRISTS.
THAT WILL KIND OF ROUND YOUR
SHOULDERS A LITTLE BIT MORE.
THEN I SEE PEOPLE, LIFTING
THEIR O OKOLE UP OFF THE GROUND
JUST KIND OF GOING AT IT
ROLLING.
YOU WANT TO ACTUALLY SINK BACK
INTO THE FOAM ROLL.
DO YOU FEEL LIKE A TIGHT AIR
KAUA IN YOUR MID, UPPER BACK?
YES.
FIND AN AREA.
YOU'RE GOING TO EXTENDING
BACKWARDS.
YOU CAN ALSO KIND OF GO SIDE
TO SIDE.
ONCE YOU FIND THAT TIGHT SPOT.
THEN CAN YOU ROLL IF YOU WANT.
BUT REAL CONTROLLED.
YOU DON'T WANT TO KIND OF JUST
ROLL.
ROLLER, ONCE I'M ON THE SPOT
RIGHT NOW, I FEEL LIKE I DON'T
EVEN NEED TO ROLL MUCH.
JUST HAVING IT THERE.
LITTLE MOVEMENTS.
GO DOWN EACH LEVEL OF THE
VERTEBRAE.
YOU WANT TO STOP AT THE AREA
LIKE THE LOWER RIBS.
EVENTUALLY, YOU WANT TO BE
ABLE TO KIND OF EXTEND
OFFENSIVELY THE WAY BACK.
OH, MAN.
EXTEND ALL THE WAY BACK.
I USED TO BE MORE FLEXIBLE.
GOOD TIME IMP IMPROVE YOUR
POSTURE.
WHAT ELSE IS THIS GOOD FOR?
LIFT A LOT. I SEE THEM DOING
THESE.
CAN IMPROVE R RANGE OF MOTION.
NEED FEW DEGREES OF THORACICS
EXTENSION.
YOU WANT TO FOAM ROLL.
HOW OFTEN DO YOU SUGGEST
PEOPLE TO FOAM ROLL?
I WOULD SAY, LIKE MAYBE 3
TO 4 TIMES A WEEK.
IF YOUNG AT HEART TYPE OF
PERSON YOU HAVE TO -- IF
YOU'RE THE TYPE OF PERSON YOU
HAVE TO FOAM ROLL ALL THE
TIME, EVERY DAY, SOMETHING
ELSE GOING ON.
MIGHT WANT TO SEEK
PROFESSIONAL HELP FROM A PT OR
SOMETHING.
MAYBE FIVE, TEN MINUTES WOULD
BE GOOD.
GOOD TO GET ALL THAT HAVE
TENSION OUT AFTER WORK OR
AFTER YOU WORK OUT.
LITTLE PART OF YOUR DAY.
CAN MAKE SUCH A BIG
DIFFERENCE.
OF COURSE, YOU'RE FROM MOON
PHYSICAL THERAPY.
THINKING THEY MIGHT SOME
ONE-ON-ONE TRAINING OR SOME
HELP, WHERE CAN THEY FIND YOU?
WE HAVE TWO LOCATION.
ON WARD AVENUE, AND THEN WE'RE
ALSO MILILANI MAUKA.
I'VE GOT GREAT TEAMS AT BOTH
LOCATIONS.
AND THEY REALLY WORK HARD TO
MAKE EVERY SESSION THE BEST
POSSIBLE EXPERIENCE FOR
PATIENTS.
Kelly: PERFECT.
THANK YOU SO MUCH.
FOR JOINING US.
AGAIN, FOR GOD TIPS.
I'M GOING TO KEEP ROLLING WAY.