John Wiley & Sons Foam Rolling For Dummies Cover A full-color, step-by-step guide to get fit, prevent injury and& end pain using your foam roller Fo.. Product #: 978-1-119-75732-0 Regular price: $20.47 $20.47 Auf Lager

Foam Rolling For Dummies

Ryan, Mike D.


1. Auflage Februar 2021
432 Seiten, Softcover
Wiley & Sons Ltd

ISBN: 978-1-119-75732-0
John Wiley & Sons

Jetzt kaufen

Preis: 21,90 €

Preis inkl. MwSt, zzgl. Versand

Weitere Versionen


A full-color, step-by-step guide to get fit, prevent injury and& end pain using your foam roller

Foam rolling is not just a fad; if you're active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile. As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of motion, decreases pain and shortens recovery times--and it generally supercharges your body to reap the benefits of your active lifestyle! Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, Foam Rolling For Dummies shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you'll understand how to use specific body-rolling techniques to address specific problems and goals, whether they're eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout.

* Enhance athletic performance
* Improve injury prevention
* Learn rapid roller techniques
* Manage fibromyalgia
* Reduce soft tissue injuries
* Understand your myofascial system
* Reduce painful muscles
Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body--and an enhanced life.

Introduction 1

Part 1: Getting Started with Rolling 5

Chapter 1: Rolling for Life 7

Chapter 2: Choosing the Right Roller(s) for You 19

Chapter 3: Finding the "Perfect" Roller Launch Pad 37

Chapter 4: Caring for Your Roller 45

Chapter 5: Roller Safety 101 53

Part 2: Rolling the Right Way 65

Chapter 6: Timing is Everything: When and When Not to Roll 67

Chapter 7: Warming Up Your Body for the Roller 79

Chapter 8: Work With Your Muscles, Not Against Them 85

Chapter 9: Supercharging Your Post-Workout Recovery with a Roller 103

Part 3: Meeting the Muscles You're Rolling Over, and More 111

Chapter 10: Discovering What's Under the Skin: Knowing Your Anatomy 113

Chapter 11: Upgrading Your Posture 123

Chapter 12: How Muscles and Joints (Supposedly) Work in Harmony 139

Chapter 13: Fascia: Taming the Beast 151

Chapter 14: Managing Scar Tissue 157

Part 4: Unlocking Tight Muscle and Fascia with Rollers 165

Chapter 15: Scouting Your Body for Pain, Stiffness, and Restrictions 167

Chapter 16: Unlocking Your Upper Legs 187

Chapter 17: Unlocking Your Lower Legs and Feet 209

Chapter 18: Unlocking Your Lower Back and Hips 231

Chapter 19: Unlocking Your Chest, Upper Back, and Neck 257

Chapter 20: Unlocking Your Shoulders and Arms 279

Chapter 21: Foam Rolling Workouts and Key Stretches 305

Part 5: Workouts, Stretches, Injury Management, and Injury Prevention with Rollers 343

Chapter 22: Injury Management with Rollers 345

Chapter 23: Injury Prevention with Rollers for Your Sports 371

Part 6: The Part of Tens 381

Chapter 24: Ten Roller Do's and Don'ts 383

Chapter 25: Ten Changes Your Body Will Feel from Rolling 387

Chapter 26: Ten Groups Who Love Rollers 393

Index 399
Mike Ryan, PT, ATC, CES, PES, dedicated 26 full seasons to work with the NFL as a athletic trainer, sports medicine analyst, and physical therapist. He's a nationally recognized speaker and consultant whose unique, hands-on approach to injury management and wellness is easy to understand, simple to apply, and produces fast, observable results.