Foam rolling is a form of self-myofasical release (SMR) that frees up your fascia through applied pressure. The goal is to stretch and loosen the fascia so that you can move more freely. Check out PART 1 of Foam Rolling for Irish Dance to learn more.
PART 2 of Foam Rolling for Irish Dance includes six foam rolling exercises you can perform before class to increase mobility or after class to reduce delayed-onset muscle soreness (DOMS).
When performing any foam rolling exercise, remember to:
- breathe - foam rolling can get intense. Breathe through the movements to help your body relax.
- avoid bones - only roll over muscles
- be mindful of your alignment and posture - especially your upper body.
- take your time - roll slowly over each muscle for 20-30 seconds.
1. Quadriceps
Place both quads on top of the roller.
Slowly roll back and forth with parallel legs, then turning in (pigeon toed), then turning out.
If you find a "sticking point", hold the foam roller in that spot and with control, bend and straighten your leg a couple times.
2. Tibialis Anterior & Peroneus (shin)
Place one shin on your foam roller.
Slowly roll back and forth.
If you find a "sticking point", circle the ankle a couple times.
3. Piriformis (middle of the buttocks)
Place one ankle on top of the opposite knee.
Sit on top of the foam roller.
Lean slightly towards the side with the knee up.
Slowly roll back and forth.
4. Tensor Fasciae Latae (TFL - top of hip)
Turn on your side and place one hip on top of the foam roller supporting your body with your hands and one leg in front.
You only need to roll a short distance to hit the TFL.
Try rolling slightly back and forth as well to find the perfect spot.
5. Calves
Place one calf on top of the foam roller with the other leg resting on top.
Place your hands behind you and while engaging your core, lift your bum off the floor.
Slowly roll the different areas of your calf (high and low, side to side).
If you hit a sticking point, circle your ankle a few times then continue rolling.
6. Hamstrings
Place one hamstring on top of the foam roller with the other leg resting on top.
Place your hands behind you and while engaging your core, lift your bum off the floor.
Slowly roll the different areas of your hamstring (high and low, side to side).
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