Foam Rolling for Dummies

ISBN-13: 9781119757320 / Angielski / Miękka / 2021 / 432 str.

Consumer Dummies

Spis treści

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

O autorze

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.