Hey what's up muscle and strength I'm Scott Herman team BSN and today I want
to share with you guys five foam rolling drills that you should be doing before
each workout to help loosen up and prevent injuries
so real quick before we get into the exercises all I want you to do is two
sets of 15 to 20 seconds of working through the ranges of motion I'm going
to show you for each foam rolling exercise and the first one is going to
be for the mid-back and all you're gonna do place your foam roller on the ground
and you're gonna lay on it so that it's hitting your mid-back and you're gonna
roll through from your lower portion of your back all the way to the top of your
shoulders just like this you're gonna get into the
position right here and then roll down come all the way up through the
shoulders and then go back to the bottom and repeat it's gonna help warm up your
thoracic spine it's going to help promote spinal extension which is where
your back is bent like this and because we're rolling through the shoulders it
can also help loosen up that area to make you more effective when doing any
pushing or pulling with your arms over your head
for the second foam rolling drill you guys gonna loosen up your lats and this
is very important because tight lats can lead to lower back pain and also guys it
can affect your form on various exercises one of them being the front
squat a lot of you guys get wrist pain when you front squat and you think it's
because your hands are tight or your wrists too tight but what's actually
happening is when your front squat you have to have your elbows up like this
and if you have tight lats that's gonna pull your arm down which is going to
cause the pain in your wrist so you guys might be trying to do this and loosen
your wrists up what you really need to do is foam roll those lats
so what you're going to do for this movement is you're gonna start off with
the foam roller pretty much in your armpit and then once you're in place
here you're gonna roll all the way through your lat until you reach your
hips so all the way down and then return back to the starting position and repeat
and remember we're doing this for 15 to 20 seconds and make sure you guys do
both sides for the third drill I want you guys foam rolling the inside and the
outside of your legs those adductors and then right here
along the hips and the reason why you want to do this is because when you're
doing heavy squatting or heavy dead lifting having tightness in this area
can mess with your form and you don't want to have any injuries either now the
foam roll these areas is really easy to get the inside or hit the adductors what
you're gonna do is lay on top of the foam roller like this so the foam roller
is pretty much in line with your groin and then once you're in this position
you're gonna roll out like this trying to find any trouble areas and roll back
and forth for 15-20 seconds max then as soon as you're done doing the inside of
both legs you're then gonna go to the outside and you're gonna do the same
exact thing you're gonna start at the top of the hip right near your waist and
then you're gonna go all the way through finding those trouble areas which is
about right there and then going all the way down through your quad into your
knee and you're gonna repeat this range of motion for 15 to 20 seconds on both
sides for the fourth foam rolling drill what
you guys are going to do is actually foam roll through the calves if you have
knee problems or knee pain it could be that your calves are really tight and
they're pulling on that area and all you have to do to foam roll your calves is
you can do both legs at a time or one leg at a time for me my calves need a
lot of pressure in order to foam roll them so what I like to do is one foot at
a time and what I'll do is take my other leg and I'll place it on top like this
for added pressure and then I'll foam roll through my calf going from my ankle
up to the back of my knee and again we're gonna do this 15 to 20 seconds per
side and the final foam rolling drill is gonna actually be your chest and what
you're going to do and I'm gonna show you guys standing up when you lay on the
ground you're pretty much gonna start at the center of your chest and you're
gonna throw them roll out to the front of your shoulder all right this is
important for a few different things obviously number one we loosen up the
chest and we're gonna loosen up the shoulder but this can also be helpful in
preventing a PEC tear and even a bicep tendon tear if you have a lot of
tightness in this area so make sure that when you're doing this guys you really
lay on top of this thing and if it hurts and remember on any of these drills if
it hurts it means you're probably doing it right so get on top of there and then
slide your body down and go through your shoulder you should feel this in your
deltoid and you should even feel it a bit in your bicep as well because like I
said this is gonna help prevent PEC tears as well as tears in the bicep
tendon as well so just like this 15 to 20 seconds per side and that's gonna
wrap up your foam rolling drills and guys I know this takes time to do but it
takes a lot more time to recover from an injury than it does to prevent one hope
you enjoyed the video be sure to leave those comments down in that comment
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time