Let’s get your body set on a ‘daily roll’ with the new foam roller attachment for your Total Gym. It’s an excellent way to incorporate strength, flexibility, recovery, and prevention with simple movements daily.
Never let stress, fatigue, and tension ‘get on your nerves’. Instead, give them some extra love by performing a self myofascial release technique called foam rolling.
WHAT IS SELF MYOFASCIAL RELEASE
Myofascial release is a concept that has been used by therapists, masseuses, athletes, and in the fitness community for decades. This technique is known as Self Myofascial Release Technique (SMRT) and can change the way you move, feel and workout daily.
SMRT is self-performed and you are able to control how your muscles are released by applying pressure to the area in contact with the roller. This is not a relaxing type of stretching method by any means, but it is affordable, convenient and it works. It does require effort on your part, but the results are huge!
WHAT IS FOAM ROLLING
Foam rolling is a form of self-myofascial that can be accomplished by using a piece of foam, a small ball, or other ‘props’ to trigger point, massage, and release any tension spots.
The foam roller can be used to efficiently release soreness and muscle tension before, during, and after exercise. Foam roller techniques can be done everyday or even several times a day if you really wanted to, or if you had an injury that you were trying to heal.
BENEFITS OF FOAM ROLLING
Foam rolling has many benefits to help your body function at its best.
- Breaks up adhesions and scar tissue
- Quick muscle recovery & healing process post workout
- Reduces inflammation
- Reduces scar tissue and joint stress
- Improves circulation
- Improves flexibility
- Releases toxins from the fascia & the lymphatic tissue under the skin
- Increases mind to muscle feedback
- Increases flexibility
- Increases range of motion
- Improves overall health & wellbeing
The positive list of foam rolling benefits goes on!
NEW Total Gym ROLLER
ATTENTION Total Gym users… get excited because there is a game changing, functional attachment that easily attaches to your equipment! You got it… it’s a foam roller attachment! Similar to a typical roller, however, it attaches to the base of your equipment to provide a unique experience on your Total Gym.
TOTAL GYM ATTACHMENT BENEFITS
The foam roller accessory is so unique. It offers a variety of different body positions and angles to alleviate muscle soreness, tension, and prevent injury. Here are some other benefits that the foam roller accessory provides:
- Easily attaches to the base of the Total Gym
- Adjustable height settings
- Duel bars on sides which can be used for hands/feet
- Good for pre and post workout strengthening and stretching
- Simultaneously strengthen and lengthen muscles
- Easily attach the cables to the glide board to assist in rolling out tension spots
FOAM ROLLER MOVES FOR THE LOWER BODY
The following movements are excellent foam rolling techniques for the lower body that can be performed on the Total Gym using the Foam Roller attachment. These movements can be performed daily to elevate muscle soreness, fatigue, and prepare your muscles for the next workout.
Stand at the bottom base facing the tower. Position one leg to the side of the glide board and the opposite on the roller while holding onto both handles. Adjust the height setting to accommodate height. Roll the shin and surrounding muscles in all angles.
Position the forearms onto the glide board and place the roller on the thigh above the knee. Position the opposite leg to the side of the glide board by bending the knee into a low lunge on the ball of the foot or by resting the knee on the floor. Use the supporting leg to move the glide board forward and back. Rotate the leg to target the quads in all muscular angles.
Kneel on the floor to one side and face the glide board. Keep the knee closet to the tower resting on the floor. Place one forearm on the glide board, the inner thigh of the top leg on the roller, and hold onto the handle with the opposite hand for support. Use the glide board and arm on the handle to roll the inner thigh. Rotate the leg in different angles to target all tension areas.
Kneel on the floor at the bottom base facing one side. Position the body into a side lying position by placing one forearm at the bottom of the glide board and use the handle for support to place the bottom leg onto the roller. Once in a side position, bend the top leg and place it on the floor in front of the roller at the bottom base. Hold onto the handle with the top arm and extend the leg on the roller. Use the supporting leg and arm on the handle to move the glide board. Slowly roll and rotate the leg to target different angles from the side of the knee to the hip.
- SEATED: Sit at the bottom of the glide board facing away from the tower. Position one foot at the base and the opposite calf onto the roller. Place the hands onto the glide board while keeping the arms straight, torso long, and chest lifted. Use the leg at the base to move the glide board. Roll and rotate the leg to target all angles of the calf.
- SUPINE: Lie supine on the glide board facing away from the tower. Place one foot onto the handle and the opposite calf onto the roller. Use the leg on the handle to move the glide board to roll and release the calf.
- CABLE: Connect the cable. Hold one handle and lie supine with the head closet to the tower. Place both calves on the roller. Use the pulley to move the glide board and roll the calves. For more pressure, cross one leg on top of the other. Continue to use the pulley to roll and rotate the leg to find the tension areas.
- SEATED: Sit at the bottom of the glide board facing away from the tower. Place the feet at the bottom base and open the glide board. Lie supine resting on the forearms and shift the lower spine slightly off the glide board. Place the back of the knee on the roller. Use the support leg to move the glide board and release tension in the hamstring. Rotate the leg to target all muscular angles.
- SUPINE: Lie supine on the glide board. Place one leg in front of the roller. Extend the opposite leg and lift the body into a single leg bridge. Use the supporting leg to move the glide board and roll the hamstring. Rotate the leg to target all angles.
Please check out the video to see how these foam roller techniques are performed with the accessory on your Total Gym.
The NEW Total Gym ROLLER attachment is a diverse way to maximize your strength and flexibility goals as well as an excellent method to recover your muscles. So, give your muscles and fascial tissue some extra love and they will be good to you!
This Post Has One Comment
Sharon6 Mar 2018
Very informative video, Maria. I just have one question. Is the roller useful for recovering from bursitis in both shoulders? I just finished my third round of prednisone and I’m about 98% better, but I’m still experiencing mild discomfort during Total Gym workouts.