{"product_id":"foam-rolling-for-dummies-isbn-9781119757320","title":"Foam Rolling For Dummies","description":"\u003cp\u003e\u003cb\u003eA full-color, step-by-step guide to get fit, prevent injury and end pain using your foam roller\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eFoam rolling is not just a fad; if you’re active in sport or work out regularly, you know how crucial it is to keep your muscles limber and pain-free to stay active and mobile.  As a form of Myofascial Release Therapy, foam rolling is an effective technique for unlocking your tight muscles and restrictive myofascial connective tissue. Foam rolling helps increase your overall body mobility and joint range of  motion, decreases pain and shortens recovery times—and it generally supercharges your body to reap the benefits of your active lifestyle!  \u003c\/p\u003e Written in an easy-to-follow, no-jargon style by NFL physical therapist and trainer for 26 years Mike Ryan, \u003ci\u003eFoam Rolling For Dummies\u003c\/i\u003e shares proven roller tips usually reserved for professional athletes to help you quickly restore healthy harmony between your muscles and joints. Once you know the science behind foam rolling, you’ll understand how to use specific body-rolling techniques to address specific problems and goals, whether they’re eliminating painful muscle trigger points, loosening tight fascia, improving body flexibility, or just relaxing muscles faster after a workout.  \u003cbr\u003e\u003cbr\u003e \u003cul\u003e \u003cli\u003eEnhance athletic performance\u003c\/li\u003e \u003cli\u003eImprove injury prevention\u003c\/li\u003e \u003cli\u003eLearn rapid roller techniques\u003c\/li\u003e \u003cli\u003eManage fibromyalgia\u003c\/li\u003e \u003cli\u003eReduce soft tissue injuries\u003c\/li\u003e \u003cli\u003eUnderstand your myofascial system\u003c\/li\u003e \u003cli\u003eReduce painful muscles\u003c\/li\u003e \u003c\/ul\u003e Whether you want to maximize your fitness program, manage your muscle pain or pursue other health goals, this guide puts on a roll for an enhanced body—and an enhanced life. \u003cp\u003e\u003cb\u003eIntroduction\u003c\/b\u003e\u003cb\u003e 1\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAbout This Book 1\u003c\/p\u003e \u003cp\u003eFoolish Assumptions 2\u003c\/p\u003e \u003cp\u003eIcons Used in This Book 3\u003c\/p\u003e \u003cp\u003eBeyond the Book 4\u003c\/p\u003e \u003cp\u003eWhere to Go from Here 4\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 1: Getting Started with Rolling 5\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 1: Rolling for Life\u003c\/b\u003e\u003cb\u003e 7\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Mind of an All-Pro Roller 8\u003c\/p\u003e \u003cp\u003eRollers 101 8\u003c\/p\u003e \u003cp\u003eGetting Under Your Skin 9\u003c\/p\u003e \u003cp\u003eKey Questions for You 10\u003c\/p\u003e \u003cp\u003eHow do I unlock my thigh and hamstrings muscles? 10\u003c\/p\u003e \u003cp\u003eWhy do my lower legs always seem to be my troublemaking “Achilles heels”? 11\u003c\/p\u003e \u003cp\u003eIf I could make my lower back and hips pain-free, would it make my life easier and more fun? 12\u003c\/p\u003e \u003cp\u003eHow can I improve my posture to relax my chest, upper back, and neck? 13\u003c\/p\u003e \u003cp\u003eHow can I eliminate my shoulder and arm pain with a small roller ball? 13\u003c\/p\u003e \u003cp\u003eWorking Out with Rollers 14\u003c\/p\u003e \u003cp\u003eUsing Rollers to Manage Your Injuries 15\u003c\/p\u003e \u003cp\u003ePreventing Injuries with Roller Treatments 17\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 2: Choosing the Right Roller(s) for You \u003c\/b\u003e\u003cb\u003e19\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eNot All Rollers Are Created Equal 20\u003c\/p\u003e \u003cp\u003eCircular rollers: Keeping it simple 21\u003c\/p\u003e \u003cp\u003eMulti-pattern design rollers 22\u003c\/p\u003e \u003cp\u003eVibrating rollers 23\u003c\/p\u003e \u003cp\u003eRoller balls 26\u003c\/p\u003e \u003cp\u003eHalf rollers 27\u003c\/p\u003e \u003cp\u003eTravel rollers 28\u003c\/p\u003e \u003cp\u003eOther Equipment You May Want 28\u003c\/p\u003e \u003cp\u003eHandheld rollers 29\u003c\/p\u003e \u003cp\u003eHandheld massager 30\u003c\/p\u003e \u003cp\u003eYoga mat 31\u003c\/p\u003e \u003cp\u003eChair and balance dowel 32\u003c\/p\u003e \u003cp\u003ePad and pillows 33\u003c\/p\u003e \u003cp\u003eStretch bands 34\u003c\/p\u003e \u003cp\u003eResistance bands 34\u003c\/p\u003e \u003cp\u003eFinding a Roller to Meet Your Needs 35\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 3: Finding the “Perfect” Roller Launch Pad \u003c\/b\u003e\u003cb\u003e37\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eImprovising in Unique Roller Settings 38\u003c\/p\u003e \u003cp\u003eFinding a Relaxing “Roller Rink” 39\u003c\/p\u003e \u003cp\u003eHaving Enough Room to Roll 40\u003c\/p\u003e \u003cp\u003eOther Tips to Rolling Right 42\u003c\/p\u003e \u003cp\u003ePadding and Pressure Relief 43\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 4: Caring for Your Roller\u003c\/b\u003e\u003cb\u003e 45\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eCleaning Your Roller: Illness Prevention 101 45\u003c\/p\u003e \u003cp\u003eUnderstanding What’s Good and Bad About the\u003c\/p\u003e \u003cp\u003eCovering on Your Roller 48\u003c\/p\u003e \u003cp\u003eStoring Your Roller 49\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 5: Roller Safety 101\u003c\/b\u003e\u003cb\u003e 53\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAssessing the Safety of Your Roller Rink 53\u003c\/p\u003e \u003cp\u003eRolling surface 54\u003c\/p\u003e \u003cp\u003eRoller rink real estate 55\u003c\/p\u003e \u003cp\u003eObjects in the roller rink 55\u003c\/p\u003e \u003cp\u003eObjects positioned over the roller rink 55\u003c\/p\u003e \u003cp\u003eObjects landing in the roller rink 55\u003c\/p\u003e \u003cp\u003eWho Should Not Be a Roller 58\u003c\/p\u003e \u003cp\u003eWhat Not to Roll 59\u003c\/p\u003e \u003cp\u003eAvoiding Injury on a Roller 61\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 2: Rolling the Right Way 65\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 6: Timing is Everything: When and When Not to Roll\u003c\/b\u003e\u003cb\u003e 67\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eKnowing When to Roll 68\u003c\/p\u003e \u003cp\u003eBest times to roll 69\u003c\/p\u003e \u003cp\u003ePre-sleep rolling tips 72\u003c\/p\u003e \u003cp\u003eKnowing When \u003ci\u003eNot \u003c\/i\u003eto Roll 75\u003c\/p\u003e \u003cp\u003eListening to a painful injury 75\u003c\/p\u003e \u003cp\u003eRolling warning signs you should never ignore 78\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 7: Warming Up Your Body for the Roller\u003c\/b\u003e\u003cb\u003e 79\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003ePreparing Your Entire Body for the Roller 79\u003c\/p\u003e \u003cp\u003eWarming Up Your Mind Before Rolling 81\u003c\/p\u003e \u003cp\u003eGetting the Rolling Site Ready for Contact 83\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 8: Work \u003ci\u003eWith \u003c\/i\u003eYour Muscles, Not \u003ci\u003eAgainst \u003c\/i\u003eThem\u003c\/b\u003e\u003cb\u003e 85\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMy Five Ryan Rolling Rules 87\u003c\/p\u003e \u003cp\u003eAlign the spine 89\u003c\/p\u003e \u003cp\u003eBreathe 90\u003c\/p\u003e \u003cp\u003eSlow your roll 91\u003c\/p\u003e \u003cp\u003eSeek and destroy trigger points 92\u003c\/p\u003e \u003cp\u003eMove the muscle 93\u003c\/p\u003e \u003cp\u003eWorking with Your Muscles by Keeping Them Hydrated 97\u003c\/p\u003e \u003cp\u003eGood Roller Pain versus Bad Roller Pain 99\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 9: Supercharging Your Post-Workout Recovery with a Roller\u003c\/b\u003e\u003cb\u003e 103\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eThe Value of the Recovery 104\u003c\/p\u003e \u003cp\u003eGive Me Six: The Six-Minute Recovery Roll-Down 104\u003c\/p\u003e \u003cp\u003eStretching a Freshly Rolled Muscle 108\u003c\/p\u003e \u003cp\u003eCommon Recovery Mistakes to Avoid 109\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 3: Meeting the Muscles You’re Rolling Over, and More 111\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 10: Discovering What’s Under the Skin: Knowing Your Anatomy\u003c\/b\u003e\u003cb\u003e 113\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eMuscles and Tendons 114\u003c\/p\u003e \u003cp\u003eBones and Joints 115\u003c\/p\u003e \u003cp\u003eFascia 116\u003c\/p\u003e \u003cp\u003eWhat’s a Myofascial Trigger Point? 117\u003c\/p\u003e \u003cp\u003eThe Treasure Hunt 119\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 11: Upgrading Your Posture\u003c\/b\u003e\u003cb\u003e 123\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWhy Good Posture is So Important 123\u003c\/p\u003e \u003cp\u003eUnderstanding Posture 125\u003c\/p\u003e \u003cp\u003eKey Landmarks for Evaluating Posture 127\u003c\/p\u003e \u003cp\u003eHead 127\u003c\/p\u003e \u003cp\u003eShoulders 128\u003c\/p\u003e \u003cp\u003eLower back 129\u003c\/p\u003e \u003cp\u003ePelvis 130\u003c\/p\u003e \u003cp\u003eFeet 131\u003c\/p\u003e \u003cp\u003eWhat Does Perfect Posture Look Like? 132\u003c\/p\u003e \u003cp\u003ePerfect standing posture 133\u003c\/p\u003e \u003cp\u003ePerfect sitting posture 133\u003c\/p\u003e \u003cp\u003eWhat Does Poor Posture Feel Like? 134\u003c\/p\u003e \u003cp\u003eNeck and upper back symptoms 134\u003c\/p\u003e \u003cp\u003eShoulder symptoms 135\u003c\/p\u003e \u003cp\u003eLower back symptoms 135\u003c\/p\u003e \u003cp\u003eImproving Your Posture 135\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 12: How Muscles and Joints (Supposedly) Work in Harmony\u003c\/b\u003e\u003cb\u003e 139\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eYour Body — The Ultimate Machine 140\u003c\/p\u003e \u003cp\u003eUnderstanding How Healthy Muscles and Joints Work Together 142\u003c\/p\u003e \u003cp\u003eKnowing When Your Body Needs a Wheel Alignment 146\u003c\/p\u003e \u003cp\u003eCompensating to keep moving 146\u003c\/p\u003e \u003cp\u003eLooking at long-term consequences of altered movement 147\u003c\/p\u003e \u003cp\u003eIdentifying pain and limitations in order to fix them 150\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 13: Fascia: Taming the Beast\u003c\/b\u003e\u003cb\u003e 151\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eHow Tight Fascia Makes Even Simple Movements Hard 151\u003c\/p\u003e \u003cp\u003eTight Fascia’s Impact on Other Types of Tissue 155\u003c\/p\u003e \u003cp\u003eTips for Healthy Fascia 156\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 14: Managing Scar Tissue\u003c\/b\u003e\u003cb\u003e 157\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWhat is Scar Tissue? 157\u003c\/p\u003e \u003cp\u003eFour Phases of Scar Healing 158\u003c\/p\u003e \u003cp\u003eFactors Making Scar Tissue Good or Bad 160\u003c\/p\u003e \u003cp\u003eSymptoms of Scar Tissue Pain 161\u003c\/p\u003e \u003cp\u003eTypes of Scars 162\u003c\/p\u003e \u003cp\u003eTips to Manage Scar Tissue 163\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 4: Unlocking Tight Muscle and Fascia with Rollers 165\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 15: Scouting Your Body for Pain, Stiffness, and Restrictions \u003c\/b\u003e\u003cb\u003e167\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eConstructing and Interpreting Your True Past Medical History 168\u003c\/p\u003e \u003cp\u003eWhy all three elements are key 168\u003c\/p\u003e \u003cp\u003eInterpreting the information 169\u003c\/p\u003e \u003cp\u003eBody Assessment 170\u003c\/p\u003e \u003cp\u003eStanding 171\u003c\/p\u003e \u003cp\u003eWalking 174\u003c\/p\u003e \u003cp\u003eSquatting 177\u003c\/p\u003e \u003cp\u003eFinding the Source of Your Pain 179\u003c\/p\u003e \u003cp\u003eWhat a muscle injury feels like 179\u003c\/p\u003e \u003cp\u003eWhat a joint injury feels like 180\u003c\/p\u003e \u003cp\u003eWhat a bone injury feels like 180\u003c\/p\u003e \u003cp\u003eWhat a nerve injury feels like 181\u003c\/p\u003e \u003cp\u003eWhat overly tight fascia feel like 181\u003c\/p\u003e \u003cp\u003ePutting Your Scouting Report Together 182\u003c\/p\u003e \u003cp\u003eEvaluating your TPMH 183\u003c\/p\u003e \u003cp\u003eIdentifying blinking red lights (warning signs) 183\u003c\/p\u003e \u003cp\u003eMatching blinking red lights with tissue symptoms 184\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 16: Unlocking Your Upper Legs\u003c\/b\u003e\u003cb\u003e 187\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRyan Rolling Rules for the Upper Legs 188\u003c\/p\u003e \u003cp\u003eUnlocking the Quads (aka the Workhorses) 189\u003c\/p\u003e \u003cp\u003eGetting ready 190\u003c\/p\u003e \u003cp\u003eThe exercise 190\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 193\u003c\/p\u003e \u003cp\u003eUnlocking your Iliotibial Band (ITB) 194\u003c\/p\u003e \u003cp\u003eGetting ready 195\u003c\/p\u003e \u003cp\u003eThe exercise 195\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 198\u003c\/p\u003e \u003cp\u003eUnlocking the Groin Muscles 198\u003c\/p\u003e \u003cp\u003eGetting ready 199\u003c\/p\u003e \u003cp\u003eThe exercise 199\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 202\u003c\/p\u003e \u003cp\u003eUnlocking the Hamstrings 204\u003c\/p\u003e \u003cp\u003eGetting ready 204\u003c\/p\u003e \u003cp\u003eThe exercise 205\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 208\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 17: Unlocking Your Lower Legs and Feet\u003c\/b\u003e\u003cb\u003e 209\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAn Inside Look at the Lower Legs and Feet 210\u003c\/p\u003e \u003cp\u003eRyan Rolling Rules for Lower Legs and Feet 212\u003c\/p\u003e \u003cp\u003eUnlocking the Calf — Back of Shin 214\u003c\/p\u003e \u003cp\u003eGetting ready 214\u003c\/p\u003e \u003cp\u003eThe exercise 215\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 217\u003c\/p\u003e \u003cp\u003eUnlocking the Peroneals — Outside Corner of Lower Shin 218\u003c\/p\u003e \u003cp\u003eGetting ready 219\u003c\/p\u003e \u003cp\u003eThe exercise 219\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 221\u003c\/p\u003e \u003cp\u003eUnlocking the Ankle Dorsiflexors — Front of Shin 223\u003c\/p\u003e \u003cp\u003eGetting ready 224\u003c\/p\u003e \u003cp\u003eThe exercise 224\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 226\u003c\/p\u003e \u003cp\u003eUnlocking the Arch 226\u003c\/p\u003e \u003cp\u003eGetting ready 227\u003c\/p\u003e \u003cp\u003eThe exercise 228\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 229\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 18: Unlocking Your Lower Back and Hips\u003c\/b\u003e\u003cb\u003e 231\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eRyan Rolling Rules for Your Hips and Lower Back 232\u003c\/p\u003e \u003cp\u003eAn Inside Look at the Lower Back and Hips 233\u003c\/p\u003e \u003cp\u003eUnlocking the Lower Back — Back Extensors 235\u003c\/p\u003e \u003cp\u003eGetting ready 237\u003c\/p\u003e \u003cp\u003eThe exercise 237\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 238\u003c\/p\u003e \u003cp\u003eUnlocking the Front of the Hip — Hip Flexors\/Upper Quad 240\u003c\/p\u003e \u003cp\u003eGetting ready 240\u003c\/p\u003e \u003cp\u003eThe exercise 241\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 242\u003c\/p\u003e \u003cp\u003eUnlocking the Side of the Hip — Hip External Rotators, aka “The Ladder” 243\u003c\/p\u003e \u003cp\u003eGetting ready 246\u003c\/p\u003e \u003cp\u003eThe exercise 247\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 248\u003c\/p\u003e \u003cp\u003eUnlocking the Back of the Hip — The Glutes, aka “The Roof” 249\u003c\/p\u003e \u003cp\u003eGetting ready 252\u003c\/p\u003e \u003cp\u003eThe exercise 252\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 254\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 19: Unlocking Your Chest, Upper Back, and Neck\u003c\/b\u003e\u003cb\u003e 257\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAn Inside Look at the Chest, Upper Back, and Neck 258\u003c\/p\u003e \u003cp\u003eRyan Rolling Rules for Chest, Upper Back, and Neck 260\u003c\/p\u003e \u003cp\u003eUnlocking the Front of Your Chest — The Pecs 261\u003c\/p\u003e \u003cp\u003eGetting ready 262\u003c\/p\u003e \u003cp\u003eThe exercise 263\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 264\u003c\/p\u003e \u003cp\u003eUnlocking Your Upper Back — Shoulder Blade Stabilizers 265\u003c\/p\u003e \u003cp\u003eGetting ready 267\u003c\/p\u003e \u003cp\u003eThe exercise 268\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 269\u003c\/p\u003e \u003cp\u003eUnlocking Your Side — Latissimus Dorsi 270\u003c\/p\u003e \u003cp\u003eGetting ready 271\u003c\/p\u003e \u003cp\u003eThe exercise 272\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 273\u003c\/p\u003e \u003cp\u003eUnlocking Your Neck — Upper Trapezius 274\u003c\/p\u003e \u003cp\u003eGetting ready 276\u003c\/p\u003e \u003cp\u003eThe exercise 276\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 278\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 20: Unlocking Your Shoulders and Arms\u003c\/b\u003e\u003cb\u003e 279\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eAn Inside Look at the Shoulders and Arms 280\u003c\/p\u003e \u003cp\u003eStarting with the shoulder girdle 280\u003c\/p\u003e \u003cp\u003eMoving down the arm 281\u003c\/p\u003e \u003cp\u003eRyan Rolling Rules for Shoulders and Arms 281\u003c\/p\u003e \u003cp\u003eUnlocking the Front and Side of the Shoulder — Delts 283\u003c\/p\u003e \u003cp\u003eAnterior delt 283\u003c\/p\u003e \u003cp\u003eMiddle delt 284\u003c\/p\u003e \u003cp\u003eLevel 1 and Level 2 for anterior and middle delts 286\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 286\u003c\/p\u003e \u003cp\u003eUnlocking the Back of the Shoulder — External Rotators 287\u003c\/p\u003e \u003cp\u003eGetting ready 289\u003c\/p\u003e \u003cp\u003eThe exercise 290\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 291\u003c\/p\u003e \u003cp\u003eUnlocking the Palm-Side of the Forearm — Wrist Flexors 293\u003c\/p\u003e \u003cp\u003eGetting ready 294\u003c\/p\u003e \u003cp\u003eThe exercise 295\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 297\u003c\/p\u003e \u003cp\u003eUnlocking the Back of the Forearm — Wrist Extensors 297\u003c\/p\u003e \u003cp\u003eGetting ready 298\u003c\/p\u003e \u003cp\u003eThe exercise 299\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 300\u003c\/p\u003e \u003cp\u003eUnlocking the Palm of the Hand — Finger Flexors 301\u003c\/p\u003e \u003cp\u003eGetting ready 302\u003c\/p\u003e \u003cp\u003eThe exercise 303\u003c\/p\u003e \u003cp\u003eDo’s and don’ts 304\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 21: Foam Rolling Workouts and Key Stretches\u003c\/b\u003e\u003cb\u003e 305\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eStrengthening with a Roller 306\u003c\/p\u003e \u003cp\u003eForming your strengthening game plan 306\u003c\/p\u003e \u003cp\u003eKey strengthening tips 307\u003c\/p\u003e \u003cp\u003eStretching with a Roller 307\u003c\/p\u003e \u003cp\u003eForming your stretching game plan 308\u003c\/p\u003e \u003cp\u003eKey stretching tips 308\u003c\/p\u003e \u003cp\u003eUpper-Body Roller Workouts and Stretches 308\u003c\/p\u003e \u003cp\u003eUpper body–strengthening exercises 309\u003c\/p\u003e \u003cp\u003eUpper-body stretches 319\u003c\/p\u003e \u003cp\u003eCore and Spine Roller Workouts and Stretches 321\u003c\/p\u003e \u003cp\u003eCore- and spine-strengthening exercises 321\u003c\/p\u003e \u003cp\u003eCore and spine stretches 329\u003c\/p\u003e \u003cp\u003eLower Body Roller Workouts and Stretches 331\u003c\/p\u003e \u003cp\u003eLower body–strengthening exercises 332\u003c\/p\u003e \u003cp\u003eLower-body stretches 339\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 5: Workouts, Stretches, Injury Management, and Injury Prevention with Rollers 343\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 22: Injury Management with Rollers\u003c\/b\u003e\u003cb\u003e 345\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eROLLER Treatment Planner 346\u003c\/p\u003e \u003cp\u003eR: Research your muscles and joints (the What) 347\u003c\/p\u003e \u003cp\u003eO: Origin of your restrictions (the Where) 347\u003c\/p\u003e \u003cp\u003eL: Listen to your body (the Why) 347\u003c\/p\u003e \u003cp\u003eL: Lay out your treatment plan (the How) 347\u003c\/p\u003e \u003cp\u003eE: Execute your treatment plan (the Work) 348\u003c\/p\u003e \u003cp\u003eR: Reset the way you move (the Reward) 348\u003c\/p\u003e \u003cp\u003eShoulder Injuries 350\u003c\/p\u003e \u003cp\u003eImpingement syndrome 350\u003c\/p\u003e \u003cp\u003eRotator cuff strain 351\u003c\/p\u003e \u003cp\u003eElbow Injuries 353\u003c\/p\u003e \u003cp\u003eTennis elbow 353\u003c\/p\u003e \u003cp\u003eGolfer’s elbow 354\u003c\/p\u003e \u003cp\u003eLower Back Injuries 355\u003c\/p\u003e \u003cp\u003eLower back pain 356\u003c\/p\u003e \u003cp\u003eGlute pain and tightness 357\u003c\/p\u003e \u003cp\u003eHip Injuries 358\u003c\/p\u003e \u003cp\u003eHip flexor strain 359\u003c\/p\u003e \u003cp\u003eHip rotator strain and tightness 360\u003c\/p\u003e \u003cp\u003eThigh Injuries 361\u003c\/p\u003e \u003cp\u003eQuadriceps strain 362\u003c\/p\u003e \u003cp\u003eHamstring strain 363\u003c\/p\u003e \u003cp\u003eKnee Injuries 365\u003c\/p\u003e \u003cp\u003ePatella tendonitis 365\u003c\/p\u003e \u003cp\u003eChondromalacia 366\u003c\/p\u003e \u003cp\u003eAnkle Injuries 368\u003c\/p\u003e \u003cp\u003eAnkle arthritis and tightness 368\u003c\/p\u003e \u003cp\u003eAchilles tendonitis 369\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 23: Injury Prevention with Rollers for Your Sports\u003c\/b\u003e\u003cb\u003e 371\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eWhat is Injury Prevention? 372\u003c\/p\u003e \u003cp\u003eThree Steps to Prevent Injuries 373\u003c\/p\u003e \u003cp\u003e1 Unlock the motor muscles 374\u003c\/p\u003e \u003cp\u003e2 Strengthen opposing muscles 374\u003c\/p\u003e \u003cp\u003e3 Launch prevention exercises for your sport 374\u003c\/p\u003e \u003cp\u003eApplying the Three Steps to Preventing Injuries in Your Sport 375\u003c\/p\u003e \u003cp\u003eRunning 375\u003c\/p\u003e \u003cp\u003eCycling or spinning 376\u003c\/p\u003e \u003cp\u003eGym weight training 376\u003c\/p\u003e \u003cp\u003eSwimming 377\u003c\/p\u003e \u003cp\u003eBasketball 378\u003c\/p\u003e \u003cp\u003eGolf 378\u003c\/p\u003e \u003cp\u003eSoccer 379\u003c\/p\u003e \u003cp\u003eTennis 379\u003c\/p\u003e \u003cp\u003eGym cardio 380\u003c\/p\u003e \u003cp\u003e\u003cb\u003ePart 6: The Part of Tens 381\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 24: Ten Roller Do’s and Don’ts\u003c\/b\u003e\u003cb\u003e 383\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eDo Breathe 383\u003c\/p\u003e \u003cp\u003eDo Trust Your Roller and Your Body’s Response 384\u003c\/p\u003e \u003cp\u003eDo Be Creative 384\u003c\/p\u003e \u003cp\u003eDo Toughen Up 384\u003c\/p\u003e \u003cp\u003eDo Follow Up Your Roll with Reset Moves 384\u003c\/p\u003e \u003cp\u003eDon’t Hold Your Breath 385\u003c\/p\u003e \u003cp\u003eDon’t Roll on Swollen and Inflamed Injuries 385\u003c\/p\u003e \u003cp\u003eDon’t Add Joint Motion Too Early 385\u003c\/p\u003e \u003cp\u003eDon’t Work Against Your Body 385\u003c\/p\u003e \u003cp\u003eDon’t Roll on Nerves, Bones, or Open Wounds 386\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 25: Ten Changes Your Body Will Feel from Rolling\u003c\/b\u003e\u003cb\u003e 387\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eLooser Muscles 387\u003c\/p\u003e \u003cp\u003eIncreased Joint Range of Motion 388\u003c\/p\u003e \u003cp\u003eLess Effort to Move 388\u003c\/p\u003e \u003cp\u003eSmellier Urine 388\u003c\/p\u003e \u003cp\u003eFaster Warm-Up 389\u003c\/p\u003e \u003cp\u003eLess Pain and Fewer Injuries 389\u003c\/p\u003e \u003cp\u003eIncreased Muscle Strength 389\u003c\/p\u003e \u003cp\u003eImproved Posture 390\u003c\/p\u003e \u003cp\u003eFaster Recovery 390\u003c\/p\u003e \u003cp\u003eBetter Sleep 391\u003c\/p\u003e \u003cp\u003e\u003cb\u003eChapter 26: Ten Groups Who Love Rollers\u003c\/b\u003e\u003cb\u003e 393\u003c\/b\u003e\u003c\/p\u003e \u003cp\u003eStiff or Inflexible People 394\u003c\/p\u003e \u003cp\u003eThe Injury-Prone 394\u003c\/p\u003e \u003cp\u003eRunners 394\u003c\/p\u003e \u003cp\u003eMature Athletes 395\u003c\/p\u003e \u003cp\u003eCross Trainers 396\u003c\/p\u003e \u003cp\u003eBikers 396\u003c\/p\u003e \u003cp\u003eStop-and-Go Athletes 397\u003c\/p\u003e \u003cp\u003eWalkers and Hikers 397\u003c\/p\u003e \u003cp\u003eHuman Cardio Machines 397\u003c\/p\u003e \u003cp\u003eYoga Haters 398\u003c\/p\u003e \u003cp\u003eIndex 399\u003c\/p\u003e  \u003cp\u003e\u003cb\u003eMike Ryan, PT, ATC, CES, PES,\u003c\/b\u003e 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.   \u003c\/p\u003e\u003cul\u003e \u003cli\u003eImprove mobility, relieve pain, and prevent injuries\u003c\/li\u003e \u003cli\u003e56 targeted treatments to enhance muscle performance\u003c\/li\u003e \u003cli\u003eRegain range of motion and unlock muscles\u003c\/li\u003e \u003c\/ul\u003e \u003cp\u003e\u003cb\u003eEliminate tight muscles to enhance your fitness and health\u003c\/b\u003e \u003c\/p\u003e\u003cp\u003eWhether you're a serious athlete, a fitness enthusiast challenging yourself, or someone dealing with chronic pain, foam rolling will help your body. Written by a sports medicine expert, this full-color guide offers simple instructions with informational photos to show you exactly how to use more than 50 foam roller techniques. Learn specific body rolling sequences for various sports and injuries, benefit from fitness tips and wellness advice, and discover how this proven solution for tight, painful muscles and joints can improve your life. \u003c\/p\u003e\u003cp\u003e\u003cb\u003eInside...\u003c\/b\u003e \u003c\/p\u003e\u003cul\u003e \u003cli\u003eExplore the myofascial system\u003c\/li\u003e \u003cli\u003eIncrease range of motion\u003c\/li\u003e \u003cli\u003eEase muscle pain\u003c\/li\u003e \u003cli\u003eHelp prevent injury\u003c\/li\u003e \u003cli\u003eManage fibromyalgia symptoms\u003c\/li\u003e \u003cli\u003eEnhance stretching ability\u003c\/li\u003e \u003cli\u003eImprove performance\u003c\/li\u003e \u003cli\u003eMake workouts more productive\u003c\/li\u003e \u003c\/ul\u003e","brand":"For Dummies","offers":[{"title":"Default Title","offer_id":47989224767717,"sku":"NP9781119757320","price":26.99,"currency_code":"USD","in_stock":false}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1842\/7735\/files\/9781119757320.jpg?v=1761783276","url":"https:\/\/k12savings.com\/es\/products\/foam-rolling-for-dummies-isbn-9781119757320","provider":"K12savings","version":"1.0","type":"link"}