Wash. Rinse. Repeat. Learn to Foam Roll Head to Toe the Right Way!

Wash. Rinse. Repeat. Learn to Foam Roll Head to Toe the Right Way!



Foam rolling has gained wide popularity in the fitness, health and wellness circles.  

Most CrossFit and recreational athletes of all kinds have foam rolled at one time or another.  Some do it if their coach or trainer cajoles them into to it, and others pull the roller out once chronic pain sets in.    But let me ask how many of you do it on a regular basis as a preventative health, performance and injury prevention program that is a regular part of your training plan?  


As a Corrective Exercise Specialist, I find that most recreational athletes know they should be doing it frequently, might do it occasionally, but not everyone really knows how to do if effectively or properly if at all.


And I get it.  Foam rolling isn't all fun and games.  It can be puzzling to know what to do and let's face it.  It can really hurt, especially if you don't do it in a systematic and methodical way to maximize the benefits.


The body can form adhesions in the connective tissue surrounding the muscles from poor habitual posture habits and muscle and joint imbalances.  My students call those adhesions "knots", and when you get onto that foam roller to work on breaking it up, it can downright hurt.  


As a result I often find that the maximum benefits of foam rolling are missed simply because of the response to the discomfort. So, let's learn how to foam roll common tight areas of the body THE RIGHT WAY!


The benefits of learning to foam roll properly are numerous.  The greatest has to do with the mobility of your fascial system.  Fascia is a fibrous layer of connective tissue that surrounds all of the muscles in our body. Without proper mobility, fibers of the fascia become cross linked and they bind to muscles and nerves, inhibiting normal motion and causing pain.[1]


Come To Mobility and Corrective Exercise

Please joint me this Saturday, December 5th from 10:00 - 11:00 am at CrossFit 5885 (Apple Valley, MN) for Mobility and Corrective Exercise.  


This week we will hydrate and mobilize your fascial tissue (think wash, rinse, and repeat) and learn a strategic foam rolling sequence to address the most common movement dysfunctions and painful/tight areas of the body from head to toe.


Mobility and Corrective Exercise class is OPEN to members and the general public (drop-in is $20, and a 10 Class punch pass is $180)!  If you plan to attend are are coming for the first time, please arrive 15 minutes early to fill in a waiver and secure payment).

Please bring your own foam roller to class if you own one.  We do have some available to borrow.

 Please reach out.  Hope to see you there!



1.  Benefits of Foam Rolling, Even For Healthy Runners

Stock Photo Credit:  Shutterstock.com

Head Photo Credit:  Melissa Thome Photography

Author:  Deb Preachuk is the founder/owner of Pain Free Posture MN.  A CF-L1 Trainer, Certified Foundation Training & STOTT Pilates Instructor, Corrective Exercise & Posture Alignment Specialist, Deb has over 25 years experience in the health and wellness field.  You can follow her on Facebook, Twitter and LinkedIn, or subscribe to her YouTubePinterest or Instagram pages.