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FOAM ROLLING with the BLACKROLL on important structures which can force lower back, hip, knee and foot problems:
Some general information about foam rolling on the important muscles which keep the ilium bone in the anterior rotated position regarding my post on 5th of January: 'Osteopathic Manipulation of the Sacroiliac Joint using the Chicago Technique HVLA'.
How to perform a self myofascial release (self massage) to your muscles? Every foam rolling fanatic knows how to do it but it is very important to make sure to spend time on each of the individual muscles which keep the ilium bone in anterior rotated position (Iliacus muscle, Erector spinae muscles, Latissimus dorsi muscle, Adductor muscles, Rectus femoris muscle, Quadratus lumborum muscle, Tensor fascia latae muscle, gluteus medius muscle and External obturator muscle).
Make sure that you roll slowly among each muscle, trying to identify areas of tightness or discomfort. Pause on these areas for several seconds and the tightness should begin to ease. Continue this process on each muscle until it feels as though you have an improvement or a decrease in general tightness. Ensuring you roll each muscle from the origin to the insertion is a good way to target the entire length of the muscle.
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