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General fitness - Week 7

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Foam Rolling (Myofascial Release)

Getting fit while at home might seem challenging but it is easier than you think. Many of us have some common fitness equipment around our house that we can use to keep ourselves fit and strong. Check out our fitness tips, weekly workouts and of course our videos to help give you some @home ideas.

Contraindications to rolling:

  • Never roll on an inflamed area
  • Avoid rolling on joints, instead roll on the muscle tissue
  • Ensure your core is stable as you roll
  • Avoid rolling if it causes pain or strain, you should feel pressure, but it should not be painful
  • Drink water after rolling to replenish
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ListCat: Equipment at home tips - General
ID: 4857

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Working out at home with fitness equipment is a convenient way to increase your fitness levels. Some common pieces of fitness equipment that you can include in your home workout are:

  • Fit balls
  • Tubing or Theraband - light to medium resistance
  • Free weights - 2lb to 10lb
  • Foam roller

If you do not have some of the home equipment suggested, you can incorporate other household items such as:

  • Tennis ball - used for rolling out your back, feet and glutes
  • Chair - to use for stability
  • You can use water bottles or soup cans for weights
  • Ankle weights

Tubing and free weight workout:

When using tubing, please anchor your tubing to a stable piece of furniture or pole to perform the tubing chest press and back rows. To make the tubing or weight workouts more challenging, try to use a few combination moves such as squat and shoulder press or lunge forward with a tubing press (refer to the weekly workout).

Examples of free weight and tubing exercises: (check the weekly workouts for more ideas)

  • Squats holding onto dumbbells
  • Side shoulder raises using dumbbells
  • Reverse flys lying over a fit ball
  • Bent over rows - using dumbbells

It is important to ensure that you are breathing throughout your exercise session. Use the following tips to help make your workout safe and successful.

1. Breathe:

  • Breathe in during the easiest part of the exercise.
  • Breathe out during the hardest part of the exercise.
  • Do not hold your breath and ensure that you are breathing throughout the exercise session.

2. Core Engagement and Proper Posture:

  • Focus on engaging your core by standing or sitting tall and engage the abdominal muscles.
  • Keep your shoulders pulled down and your shoulder blades pulled back to open the chest.
  • Keep your abdominal muscles engage throughout the exercises.

3. Pay attention to your body:

  • Listen to your body through the movements.
  • Ask yourself: How does it feel? Does one side feel different than the other?
  • Thinking about and listening to our bodies may give us an indication of our imbalances, strengths and areas that we need to improve on.
  • You should not feel pain when performing exercises, if you do, reassess your posture and technique to ensure that you are doing the exercises correctly.
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ListCat: Disclaimer
ID: 4333

There is risk of injury when participating in exercise, physical fitness and physical training programs. If you have any concerns or questions about whether or not you should participate in exercise activities demonstrated on this website or videos offered on this website, you should consult with a physician or other health-care professional before starting any exercises.

The purpose of this NOTICE AND DISCLAIMER OF LIABILITY is to inform you that this website offers health and fitness information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.

BY PARTICIPATING IN EXERCISE ACTIVITIES FEATURED OR VIDEOS OFFERED ON THIS WEBSITE, YOU DO SO FREELY AND VOLUNATARILY AND ASSUME ALL OF THE RISKS AND HAZARDS OF PARTICIPATION, INCLUDING THE LEGAL RISK. THE CITY OF CALGARY DISCLAIMS ANY LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES AND ASSUMES NO LIABILITY OR RESPONSIBILITY FOR ANY LOSS, PERSONAL INJURY (INCLUDING DEATH) OR DAMAGE (INCLUDING PROPERTY DAMAGE) SUFFERED BY ANY PERSON AS A RESULT OF THE USE OR MISUSE OF ANY INFORMATION, THIS WEBSITE AND VIDEOS MADE AVAILABLE ON THIS WEBSITE.

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Upper mid-back release

1. Upper/Mid Back Release

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Row Count: 1
ListCat: Upper/Mid Back Release
ID: 4836

Lie on the foam roller horizontally across the upper back and place your hands behind your head.

Slowly roll from the upper back to the middle back.

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2. T- Spine Stretch

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Row Count: 1
ListCat: T- Spine Stretch
ID: 4837

Lie on the foam roller with hips and head on the roller.

Fill the space between the roller and the low back by bringing the rib cage down.

Open hands to the side like a "T" to feel the stretch through the chest.​


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3. Shoulder & Lat Release

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Row Count: 1
ListCat: Shoulder & Lat Release
ID: 4838

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Lie on one side with your arm extended with the roller under your armpit.

Bend the top leg to balance using the leg to push back and forth over the latissimus dorsi muscle.

Repeat on other side.​​


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4. Chest Stretch

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Row Count: 1
ListCat: Chest Stretch
ID: 4839

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Lie on your stomach and place one arm out to the side with the roller at an angle. The roller will be between your chest and arm.

Gently roll back and forth from side to side along the front of the chest.

Repeat on other side.​​


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5. Glute Release

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Row Count: 1
ListCat: Glute Release
ID: 4840

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Sit on foam roller and cross one leg, placing ankle just above the knee. Place one arm on floor to support your body weight.

Gently roll from top of hip to base of glute.

Repeat on other side.​​


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6. IT band Release

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Row Count: 1
ListCat: IT band Release
ID: 4841

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Lie one side with the top leg crossed over to support your body weight. Place arms on floor to support your body weight. Roller should be just below the hip bone.

Gently roll along the length of your leg from hip to just above knee.

Repeat on other side.​​


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7. Quadriceps Release

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Row Count: 1
ListCat: Quadriceps Release
ID: 4842

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Begin with a lower lunge and place the roller just above the knee.

Using forearms to support your weight, roll back and forth slowly working the bottom part of your leg, then repeat with the upper part of thigh.

Repeat on other side.​​


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8. Hamstring Release

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Row Count: 1
ListCat: Hamstring Release
ID: 4843

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Place roller just above your knee using your arms to support your body weight. Prop one leg up to support.

Roll back and forth from the base of the hamstring to just below the glute.

Repeat on other side.​​


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9. Inner Thigh Release

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Row Count: 1
ListCat: Inner Thigh Release
ID: 4844

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Lie down on stomach and bend one leg to 90 degrees. Place the roller parallel to body and underneath your bent leg at the groin/hip flexor area. Place arms on floor to support your body weight.

Gently roll back and forth from side to side.​​

Repeat on other side.​


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10. Calf Release

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Row Count: 1
ListCat: Calf Release
ID: 4845

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Place roller at the base of calf using your arms to support your body weight.

For greater intensity, place one leg on top of the other. For lower intensity, plant foot to support the leg on the roller.

Roll back and forth from the base of the calf to just below the knee.

Repeat on other side.


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