Myofascial Release and Foam Rolling - The Muscle PhD
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Myofascial Release and Foam Rolling

Myofascial Release and Foam Rolling

This study found that using a foam roller can increase nitric oxide levels in the blood. This can improve blood flow and enhance recovery. Try rolling sore muscle groups for at least 15-seconds for best results. Objects like baseballs and lacrosse balls can also be used for more direct pressure on tricky spots like the upper back and shoulders.

Reference: Okamoto, T., Masuhara, M., & Ikuta, K. (2014). Acute effects of self-myofascial release using a foam roller on arterial function. The Journal of Strength & Conditioning Research, 28(1), 69-73.

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