The Human Muscular System

Foam Roller

There are several mobility tools you can use to release muscle tightness. Foam rollers are a popular tool for self-myofascial release and self-massage. You can use a foam roller to treat your glutes, hamstrings, quads, back and lats. Foam rolling can be done before or after a workout. They come in different sizes and densities, so make sure you pick one that is right for you.

Gluteus Muscles (Glutes)

Too much sitting can cause your gluteus muscles to tighten up. A tight gluteus can limit your range of motion, cause poor balance, pain in the back, hips, hamstrings and other areas.

Gluteus Roll

Sit on the broad side of the foam roller and place your hands on the floor behind you for support. Roll your glutes back and forth over the roller. Roll for 2-3 minutes.

Quadriceps Femoris (Quads)

Our quadriceps can tighten up from being physical active, and sitting for long periods of time. Tight quads can affect our performance, posture, the blood flow in our legs and cause lower back and knee pain.

Quadricep Roll

Get in a press up position with the front of both thighs on the foam roller. Roll from the top of your hips to the top of your knee caps and back to the starting position. Roll for 2-3 minutes.

Hamstring

Your hamstrings can tighten up if we were born with natural short hamstrings and if you have an anterior pelvic tilt. Not enough stretching can also cause your hamstrings to tighten up.

Hamstring Roll

Place the foam roller under the back of your thighs and place your hands on the floor behind you to support your weight. Roll from your glutes to the back of your knees and back to the starting position. Roll for 2-3 minutes.

Groin

Have you ever felt pain in your groin while exercising? You may have tight hip adductors or a weak gluteus medius. It's possible not to know that your groin is tight until you get injured.

Groin Roll

Place the foam roller under your inner thigh, bend your leg and rest on your forearms. Role from the top of your inner thigh to the bottom and back to the starting position. Roll for 2-3 minutes, then switch thighs and repeat.

Calves

Your calf muscles can tighten up from overuse. Playing sports such as basketball, soccer, tennis and football can be hard on your calf muscles. A women's calf muscles can tighten up from wearing high heels. Tight calves can affect your way of walking by limiting the foot and ankle's range of motion and cause heel pain and pain in the arches.

Calf Roll

Sit on the floor with the foam roller under your right Achilles tendon and place your left leg on top of your right leg. Place your hands on the floor behind you to support your weight and lift yourself off the floor. Roll from above the Achilles tendon to above your calf and back to the starting position. Roll for 2-3 minutes, then switch calves and repeat.

Foot Arch

There are many factors that can cause arch pain, such as direct trauma, ligament strains, stress fractures and poor alignment. Tight calves can also cause foot pain.

Foot Roll

Find something to sit on and place the foam roller under your right heal. Role from the heel through the plantar fascia to the ball of the foot and back to the starting position. Roll for 2-3 minutes, then switch feet and repeat.

Iliotibial Band (IT Band)

If the muscles are tight in your hips or along the side of your leg, you may have IT band syndrome.

Iliotibial Band Roll

Lie on your right side and place the foam roller under your hip. Place your hands on the floor to support your weight, put your left foot in front of your right leg. Roll from below your hip to above your knee and back to the starting position. Roll for 2-3 minutes, then switch thighs and repeat.

Trap and Shoulder

Our traps can tighten up if we're stressed, from doing too many overhead sports, such as playing tennis, volleyball, baseball and swimming. Your shoulders can become, stiff and sore, if you sit hunched over a computer for a long period of time.

Trap and Shoulder Roll

Sit on the floor and place your upper back on the foam roller. Bend your legs, lift your buttocks off the ground and lean your torso to the left. Roll you trap and shoulder back and forth for 2-3 minutes, then switch traps and shoulders and repeat.

Latissimi Dorsi (Lats)

Our lats can tighten up from lifting weights and doing pull ups. Tight lats can cause shoulder mobility to be limited, shoulder pain and rounded shoulders.

Latissimi Dorsi Roll

Lie on your right side and place the foam roller under your arm pit. Extend your right arm and place your left hand on the floor to help the motion. Roll from your arm pit to the bottom of your ribs and back to the starting position. Roll for 2-3 minutes, then switch lats and repeat.

Biceps

Our biceps can tighten up from body building and powerlifting. You will not be able to fully extend your arm if your bicep is tight. A tight bicep can lead to shoulder and elbow pain.

Bicep Roll

Lie on your stomach and place the foam roller under your left bicep. Rest on your right forearm and roll from your shoulder to the gap between your bicep and forearm and back to the starting position. Roll for 2-3 minutes, then switch biceps and repeat.

Triceps

Our triceps can become weak and tight if we're not doing exercises that targets this muscle. Tight triceps can cause limited mobility at the shoulder or shoulder blade.

Tricep Roll

Lie on your stomach and place the foam roller under your right tricep. Rest on your left forearm, roll from your elbow to the end of your tricep and back to the starting position. Make sure you roll the inside and outside of the tricep muscles. Roll for 2-3 minutes, then switch triceps and repeat.

Forearm Muscles

We use our forearm muscles when we open and close our hands, do barbell curls, dumbbell curls, dial a number and when we play the piano. The muscles tighten up because they do a lot of work.

Forearm Roll

You will need an exercise mat for this exercise. Get down on your knees and place both wrist on the foam roller. Roll from your wrist to your elbows and back to the starting position. Apply pressure with your body and chest while leaning forward. Roll for 2-3 minutes.

Chest

Stand up straight and let your arms hang at your side. If your palms are facing out, your chest muscles are tight and you may have rounded shoulders

Chest Roll

Lie down on your stomach and place the foam roller on an angle under your right pec. Straighten your right arm and rest on your left forearm. Role your pec back and forth for 2-3 minutes, then switch pecs and repeat.

Lacrosse Ball and Exercises

You can use...