Why is Foam Rolling so Important?

Hey, what if I told you there was a tool that you could use and this mysterious object would help you lower cortisol levels and get rid of stress, relieve pain, help elongate tissue so that you can move, be flexible, and increase fluid to your joints and ligaments so you feel youthful again? Would you use it? Hi, I'm Glenn Dawson with Reset U Fitness, and today we're going to talk about foam rolling and why it's so important. And the funny part is when I talk to people about foam rolling, I'm like, you know that thing, the big long black hard thing in the gym? And they're like, what, what are you talking about? Like, yeah, it's the, it's the thing that you like, you roll all over and you, you use, and it's the big black hard thing. And they're like, hold on, Glenn, what are you talking about? I'm like, it's a foam roller. And they're like, a foam what? A foam roller. That's what we're going to talk about today. And why this is so important is because as we get older, our bodies stop producing as much of this thing called synovial fluid, which is like oil for the Tin Man. It lubes up our fascia and the layers of our fascia get stuck and pinned down. So if you're, you know, at a desk 24 hours a day working at a keyboard, there's a good chance there's areas on your body that are locked down right now that are tight. That need to be released. And there's a good chance that the blood isn't circulating, the solenoid fluid isn't circulating. On top of that, most of us have so many obligations, so many things going on in our daily life that an awesome thing to relieve stress and, you know, clinically proven to lower cortisol levels like a foam roller would be super important. So today I'm going to show you 4 moves with the foam roller that'll help create better posture, especially if you sit at a desk all day. But if you haven't already done so, make sure you share this video. There's so many people that do not use the foam roller at the gym. It just sits there and collects dust, and only the really fit people use them. And then sometimes people don't even use it correctly. We're going to talk about today how to fix all those problems. So share it to your page so you can come back and view it later and all your friends can foam roll correctly, because I'm really tired of seeing people in the gym just humping the foam roller. We're going to do it correctly today. So first, our hips get really tight and bound up in a chair. We're going to show you how to release those bad boys. First one we're going to do is a hip flexor foam roll. So you're going to go with the hip flexor and hip flexors. This band that goes around your pelvis and then down into the front as you're seated, it gets tightened and then it creates lower back problems. So if you have any of those things that we just talked about, we're going to fix it. Now, with the foam roller, we want to use just the corner. And place that right inside your hip. And then you're going to get into a neutral spine. Now, to create this, turn your abs on, flex your glute like this. No hyperextension in your spine. Flex your glute, go to your elbows, and then I want you to roll back and forth. And the rule of thumb is 3 passes for 10 seconds. So 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. So 10 seconds total. 5, 4, 3, 2, 1. 5, 4, 3, 2, 1. And you're gonna do it 3 rounds. Now, as I'm doing this, I'll show you the other side. I'm moving my kickstand leg so that I can maintain proper posture. You don't want to train bad posture. You want to keep your body— it's always learning, it's always adjusting. You want to keep it as neutral as possible so that it's not learning bad habits. If you've ever heard the term practice makes perfect, it's just not true. Practice creates habits. And if all you're doing is practicing bad habits, then you're getting really, really, really good at improper spine and hip movement, which is going to lead to lower back pain. Now, the next thing we're going to go over is how to foam roll your groin. Another thing that happens when you're in a desk is your legs are normally right in front of you, and this area gets really tight and bound up. We don't do a lot of athletic movements. So just like the hip flexor, we're going to start with that same kind of army crawl base. We're going to go real close to your reproductive organs. Out to the knee and then back. We're going to sideways army crawl this time. We're going to leave this other leg straight. So how that looks, I'm going to start off really close to my reproductive organs, flex my glute and my stomach so that everything's neutral. And I'm going to go all the way out 5 seconds, down 5 seconds, back to the knee. This may look painfully slow as I'm doing it, and I get it, it's slow. But think about a massage. When you're getting the massage, it's not likely that they're just smacking the hell out of you. What they're trying to do is relieve tissue, relieve tension. To do that, it's normally slow pressure on one area for a long time. Now, if you feel knots when you're doing this, feel free to just pause and let that knot release on its own. All right. So now you know how to foam roll your hip flexors and your groin. That's going to greatly improve the mobility in your hips and make it so that your lower back feels a lot better. Next, we're going to focus on the upper body. And these are two super important ones that'll help with posture. And if you've ever sat at a desk before for hours, This is usually what happens. We get the Ninja Turtle hump posture and our face just gets into it. Or if you sit at an airport on your phone, you just get closer and closer to it. We're going to open up those two areas. The first one we're going to do is called a foam roll angel because it looks like a snow angel. I'm going to put the foam roller behind my back. If you have a longer one like the big black one that you normally see at the gym, All you got to do is lean back. But for this one, because it's smaller, we have to get a little bit more precise with it. We're going to put it in between your shoulder blades, hips rested on the ground and head rested on the foam roller. Then I'm going to put my palms facing up and make circles like a snow angel. When you do this, you got to have a lot of space, so make sure you're doing it in an open room. I'm 6'7", so my wingspan, I gotta make sure that I have 6'7" of area to do this exercise. It's a lot of room in your living room. Most people don't have it. Now what you're gonna feel as you're doing this is your chest is gonna start getting pulled apart by gravity. And that's awesome because your chest gets really tight and bound up. At the desk. On top of that, we're also working your shoulder blades in and together, which are normally out and rounded like this. And we're also massaging those muscles around your shoulder blades. So we're killing two birds with one stone and also creating new fluid through the shoulder joint itself. Now what we're going to do is called a foam roll spine extension, and this one You're going to start at mid-back. Interlace your fingers behind your head, elbows in, and lean back, and then sit up. And what we're doing is we're gliding and sliding each vertebrae. Next, take 1-inch step forward, not 2 inches, just 1 inch. Lean back, point your elbows behind you. And sit back up. So as we're doing this, we're stretching your lats, the side of your arms. We're stretching your back and we're foam rolling the tissue around your spine and also giving you a reverse glide and slide from what you normally do at the desk. Once you get to the base of your neck, move your way back, always resetting as you go. Now guys, these are 4 generic cookie cutter foam rolls that you can add into your program right now. And if you work at a desk, it's going to make you feel a lot better. It's going to decrease cortisol levels, it's going to make you feel more flexible, it's going to increase solenoid fluid blood flow All those things that we just mentioned is basically like this anti-aging beneficial tool, but none of what we did was specific to you. If you want it specific to you, I've got something special for you. At ResetU, we actually do an online assessment. It's a total body assessment from your feet all the way up to your earlobes. And with that, we actually teach you where to foam roll on your body, where to stretch on your body. So your body moves functionally the way it's supposed to. There's so many of us and we all move differently, so we have to have a specific program for it. And it's funny because not a lot of fitness programs are actually doing this to help relieve pain. Doesn't make any sense to me. Why would you do that? Why would you give somebody cookie-cutter info and just hope that they get results when they can have specific program that actually gets them results? So what we're doing is a 30-day challenge and you're going to see the signups coming. And honestly, there's a limited amount of spaces. And if this video brought you value, I would highly recommend signing up so you have a specific program. Why not? And you can reset your body, feel, move, and function the way that you never even dreamed of in just 30 days. Thank you. It's been Glenn Dawson with ResetU. Make sure you share this video so other people can see it too. And hopefully sign up before they do because there's only so many spaces. See ya.