Hi folks, I'm Bob Schrupp physical therapist, Brad Heineck, physical therapist, together we are the most famous physical therapists on the Internet in our opinion of course Bob
Sorry Bob. Okay. That was my bongo drums Today we're to talk about six inch foam roller
we're gonna show you how to use this to do an whole body massage and
We're big advocates of this. I use the foam roller every day
Do you? Not every day, but I use it when I need it when I like it
and I have it in the clinic because there's oftentimes a number of patients that I get it and
then use it with and works out very well. I use it just for my mid-back yeah
I don't usually have to foam roll some other stuff
But when I do I mean, then it works out really well for stretching it, yeah, preventing injury and even when you are hurt
But you can go from head to toe and actually we're gonna go from toe to head alright
But there's some people out there Bob I noticed, oh, yeah
Hi folks in case you are new to our channel please take a second to subscribe to us
We provide videos on how to stay healthy fit pain-free, and we upload everyday
Also, if you haven't already please go over to the Facebook and sign up and like us because we like to be liked
Yeah, I like the Facebook Bob, and I like to be liked on the Facebook, now right we've got foam rollers to talk about
So if you're gonna get a foam r oller you have to be aware that there's more than just one
Type and it's not just that the colors here are different, okay
These are color coded from the company that makes these, OPTP sells these and they're good quality
We like them the black one is very dense. Yeah, very dense
Right, now typically people who like this one are people who have a little more muscle
They're bigger people and that helps get into the muscle, so is that you Brad? No
Actually, I'll use this one, but this is my favorite one
This one's the medium-density, they make a softer one than this,
They do and this one the gray one is in between the two
I put this one on our site below on our recommended Amazon site
So if you want to order this one you can just go down below
Right and it's built well. I mean you can perspire on it. You can clean it. It's done well
So let's show some exercises Bob. I'm gonna go right with the blue one because that's my preferred one
Now the six inch is actually for the bottom of the foot is probably too big for that
I mean if you want to roll your body
But for plantar fasciitis you probably want to go with the four inch or even a ball, a lacrosse ball
Yeah, but if you've got some anterior tip shin splints, the muscle right here
Well you can work on this like this and just roll back and forth
And you can do both at the same time
And if you really want to get after the one side you just simply shift your weight
and you notice my hands are here and my feet are touching the
floor so that I can vary the intensity or the pressure on that area because if you've got a
Sensitive shin splint and it hurts too much
Just simply back off on it
And then gently work your way into it and what we're doing with this foam rollers
what we're it's like doing a soft tissue massage it's compressing the muscle getting the
circulation the blood to flow and relax in that muscle and I'll attest to this one Brad my son
Runs in college, cross country
Developing some splints, we had him do this before he'd go out for his run
Because you want to get things all loosened up and stretched out
So they're not pulling on the bone as much, you can get that blood flow working, and then
Opposite muscle group yeah, and this can be used if you have shin splints I would do both sides
Yeah, for sure because you're gonna get that posterior tibialis
And you'll know when you get on that tight muscle because you'll feel it
And that's where you can work over, if you're just doing a general
Massage on this make sure you get down by the ankle as well because you want to get on that
Soleus muscle which is a deep muscle that often times gets forgotten with stretching particular as well as is this
If you want you can make this a lot more intense Brad can't you? Yeah you go like this.
Now we're talking the muscles talking to me, it's saying whoa
Okay, good. You can have your partner sit on your leg
Yeah, I could have my wife sit on her leg, and she would be happy to sing a song to me
Okay, then we might as well go directly up to the hamstring seeing as it sounds so convenient and we're going to do a similar
similar technique with this and again now this one often times
I will go right on one leg right away because it's a bigger muscle
I can tolerate a lot more pressure on that, now this particular one I may go with the darker roller
A little more intense? Yep. Just because it
Tolerates it more it for me. You know it's gonna be a different, but this still does a good job
Which surprises me Brad, you're usually a wimp on this thing.
You are!
You're always going boy, that's really bad and I'm like what is he talking about?
Well I didn't think you were gonna tell the whole world that Bob
Now what is my wife gonna think of me,
and then we're gonna go right from there up into the glute muscle as well as the
Piriformis oh sure yep
And I'm this
One side at a time
I don't think you'r e gonna get both sides at the same time, you can't get the angle, so you're gonna angle yourself and
This works really well. This is what's for me I'm telling you Bob. I'm a happy camper doing this one
I could do this for the rest of the video, but you might get bored
It is weird how certain muscles
You know they make you feel better, and then I gotta get the speaker out of the way
And then I'm gonna go right to the hip adductor muscle, the one on the side now you can get over the greater trochanter and
There's no sense in rolling over that because you got a bursa on there
You might actually irritate something, you want to get on the muscle which is right here
But it's down there of course, and I'm gonna roll on that, sometimes a little hard to get specific on that one, but okay
You're probably not going to roll
Over your iliac crest, that bone right there the pelvis bone cuz that's gonna drop you down into your stomach
You know and if you want to go in there you can I personally don't think it feels good
And I usually don't do that, but you could I don't know Bob you ever I don't usually foam roll that side
Yeah, you know in the waistline there
But you know I guess it's an option and then from here
You do the hip flexor with this a little bit see if that is a good option for people
It's a possibility sure I mean you want to try it or not
You're going I wish you wouldn't have said that
Okay, we can
Yeah, and you're gonna lay off on to one side, so I'm tipping up on one side, and I'm rolling like this
And again when you do this you'll get a feel for what works good for you, it's gonna feel good
If something hurts
The muscles hurt right away when you do it but after you work on it for a little bit
It feels better and better you know I'm doing the right thing or when you're done, and it feels like oh that was really good
You know exactly how you know you get to learn your body and how to work with the roll
All right
This is one of Bob and mine's favorite one. This is the one i'll do
I'll do it every morning, and then I also do it if I do a bike ride
I do it before the bike riding. Oh really yeah
Even though I have high
Bars, I mean high handles when I used to do this one Bob
I'm telling you I used to cavitate or crack my back all the time, but not so much anymore
I'm not sure why, no I still do, now one thing that Bob and I both agree on is when you're doing th is is
Avoid going down into the lumbar or the low back
Just above the belt line typically it's one of those areas that I just don't think that pressure particularly if you got a back problem
Just isn't gonna work. I haven't found anybody that likes it
Maybe somebody will make a comment below that they do like it right fine. If it works for you
It works for you, but you're right Brad. I don't like it either
I don't like even going too far up into the neck but you do that a little bit
I'll get just above C7, but again it feels good. I'm not doing anything that hurts. This is all
One of those things that, I stay pretty limited right in that back range
For this I would not use the black one. It's a little too aggressive on me sure
I think you have to be one of those really strong people with a lot of soft tissue
This is one where the softer really pays off for you
For that lat muscle right there, yeah, this works pretty good
You can just go to one side obviously you're only doing one at a time on this and use this elbow here
And I get this position I can really have good control
She's putting that camera right at me Bob
What's nice about this Brad is it's been a nice progression
Right, you know you just kind of work your way all the way through the body. Yeah for sure and
You know for me generally the way. I use it is I hit trouble spots. Yeah
I don't generally do the entire body. I think this is one of those things
You know if you really are patient person you just want to do it or while watching TV
I could see doing this when you're on the floor
Definitely when you're form rolling you're stretching muscle so you are preparing for activity
Yeah, I'm feeling I'm feeling good. I could actually feel the difference on my right lat compared to my left
I feel like I should do that one
But I know people are waiting for the next roll, so
I'm gonna go up into the tricep, and this works best I find sitting at a table
You can work it here kind of like you're doing this deal
Get your head up
There you go, and I can work right across like this
It works a little better when your elbow is straight actually because it looks some muscle and they're more of a relaxed position
Work right across there
And if you want to work the bicep is a hard one to get at
conveniently so I skip that, don't know that you need to either
if you want to get the forearms
You can roll like this again
You could do one at a time, believe it or not that's not a bad idea especially if you're having tennis elbow, or golfer's elbow
These muscles in here although the problem is often felt right here
Felt right here quite often you got to loosen up the muscle wad as we call it
You can do both at once
Well, I really like this one on the back. I'm gonna push here to get extra pressure on it
You really have to get kind of in a weird position to get that muscle wad or sometimes they call the muscle belly
There we go
And the nice thing about this Brad, when you're all done, just put it down and
Lay down
And this is a great stretch to do to finish up with, you notice how he gets on this one
I really wanted to do this one, but it really does, it's a very uncomfortable way to do it and also letting it stretch here
I think the OPTP is the only one that sells this nice cute little half roll
and what that's made for is it fits right on the roll and it gives you a little pillow so to speak, especially if you're a
Person that can't get your neck back all the way it works well for that
But this works well for a lot of problems with especially posture problems, stretch out
Well Bob I'm feeling relaxed
Alright remember Brad we can fix just about anything
Anything except for a broken heart right look at that cradles right on there make that fit on all right
Thanks
You