Tips of Buying Foam Rollers

Foam rollers are useful during yoga practice. Before I dive into helping you select a high density foam roller I want to address the main two reasons why you should be using one.

Reduce injuries. Warming up with a foam roller, can greatly reduce the severity and likelihood of injury. It will activate the muscles and begin to pump blood through.

Decrease recovery times. Using it after exercising will mimic a deep tissue massage. This has two benefits. Improved blood flow, which helps carry nutrients and oxygen to the muscles and the removal of toxins.

In order to select the foam roller lower back for your needs ask yourself the following questions:

1) How often do you plan on using it?

I primarily do my rolling at home, so my EVA has stood the test of time, but if you’re using yours several times a week avoid purchasing a generic EPE or EVA. Both of these will quickly elongate and begin to oval. If you plan on using one daily, I would spend the money and purchase a higher quality one. I’ve used everything from The Grid, the Rumble Roller and all three types of generic rollers, the Grid remains the most versatile on the market.

pink solid yoga roller

2) How long have you been rolling?

Although it varies from person to person, if you’ve just started, chances are it hurts like hell. If you fall under this category you can start with a standard EPE. These aren’t very dense and will start to break down scar tissue and lengthen your muscles. As your scar tissue breaks down so will your EPE roller, at which time you can opt to upgrade to a superior model.

3) What area are you planning on focusing on?

I use two rollers depending on which area I’m targeting. Nothing is better than the Rumble Roller for hitting hard to reach areas such as your hip flexors or your shin muscles. The grooves can target those areas far more efficiently than any of the other options on the market place. That said, it’s highly ineffective for rolling large muscles, such as your IT Band, which require longer “strokes”. The reason is it doesn’t roll as effectively due to it’s bumps, it’s easier to roll with a perfectly round model.

4) Budget

This is an important question you need to ask yourself. Purchasing a cheap solid EVA yoga roller is significantly better than avoiding them all together. They start in the $10-$15 range and as a result it’s a relatively cost effective way to experience the benefits of deep tissue massage in the comfort of your home. If you’re active and can afford to spend more, you will certainly find a more expensive model, a great investment.

If you are interested in yoga and want to buy yoga props, you can visit buy-yoga to browse more.

Individual Reviews of Foam Rollers

EPE/EVA/Molded

I decided to review the EPE, EVA and Molded foam roller for muscles together because they’re all quite similar. You can buy them in a variety of lengths and sizes, the most common being 6″ X 36″. They’re relatively inexpensive and a great introduction to the practice of self-myofascial release. If you’re finding that you begin rolling on a daily basis you’ll quickly notice all three of these options lose shape very quickly.

EPE rollers are made out of Polyethylene which is used in a variety of manufactured goods. It breaks down rather quickly, and if used consistently enough could be deformed in as little as a month (depending on your size, weight and usage of course). EVA foam roller is a fairly durable foam which allows it to keep it’s shape for a longer period of time relative to EPE. They have a glossy finish and are more aesthetically appealing than their cheaper cousins. Molded rollers are made of expanded polypropylene, which is a little more rigid and heavy duty than either the EPE or EVA. Molded foam is a newer material being used in the industry. If you’re a larger individual, these will tend to work better than their counterparts because they won’t deform as much during their day to day usage.

red hollow yoga roller

Rumble Roller

It’s definitely for the more advanced users, or those who have dense muscle mass and a high tolerance to pain. It’s one of the most expensive rollers on the market, but will outlast most of them as well. A key distinction is the square grooves which were designed to feel more like a massage than a conventional roller could achieve. This has added value for some applications including targeting your feet and your hips. However, I find the square grooves to be a little excessive on larger areas such as your hamstring or quadriceps. It’s sold in three sizes, standard, compact and extra compact.

The Grid

Provides a middle ground between the ridges that the rumble extra firm foam roller provides and the smoothness that a conventional roller offers. The “grid” surface varies over the length of it, which helps to target smaller hard to reach areas such as your hips. Created by Trigger Point Performance Therapy, it’s quickly become one of the most popular models on the market. Trigger Point has a whole line of massage therapy tools, but the Grid is definitely they’re claim to fame, and continues to be a force to be reckoned with in the industry. It’s sold in a variety of sizes ranging from a conventional 6″ X 36″ down to a 5″ X 5.5″ mini roller suitable for traveling.

Know more details about foam roller by clicking buy-yoga.

Know Something about Foam Roller

Many collegiate and professional athletes use yoga roller to recover from intense training sessions, and yogis can benefit from foam rolling just as much. Twisting your body in a way you haven’t before and trying new poses can cause your muscles to tense up; using the foam roller keeps your muscles supple and allows for better recovery from especially challenging practices.

Foam rolling can be a bit painful if you are especially tight. But if you commit to doing a little each day, you will soon notice a difference in how you move and feel. Using the massage yoga roller can also help prevent injuries so you can continue to challenge yourself in your yoga practice.

Here are 3 foam roller stretches that are beneficial to yogis. Perform each for 30-60 seconds based on what your body needs.

IT Band

The foam roller is ideal for stretching your iliotibial (IT) band, the band of muscles that runs down the outer part of your thigh. Doing this stretch a few times a week will keep your IT band happy, especially if your practice includes a lot of chair pose.

Lay on your side and raise your hips off of the mat. Slide the foam roller beneath your hips and rest them on the roller. Place your top foot on the floor for support. Roll up and down the outer thigh, spending extra time on areas that feel particularly tender. Be sure to stop before you hit the knee.

message yoga roller

Thoracic Spine

This stretch will better prepare you for spine strengthening postures in class and relieve upper back pain.

Start by lying on your back. Slide foam roller under your back at the height of your shoulder blades. Interlace your fingers behind your head like you do when performing a crunch. Raise your hips off of the ground and slowly roll up and down your upper back.

Calf

Regularly rolling out your calves will ease the discomfort you may feel during the first few downward facing dogs of practice.

Sit on the ground with your legs stretched long in front of you as they are in a seated forward fold. Slide the camouflage yoga roller under your calves and prop yourself up onto your hands. Cross your left leg over your right and roll from the bottom of your knee to your Achilles tendon. Switch and roll the other calf by crossing right leg over left.

A foam roller is well worth the $20 price tag as it helps your body repair for the next time you step on the mat. Think of foam rolling as a affordable (albeit not as relaxing) deep tissue massage! Read more at buy-yoga.