Cardiac rehabilitation is a program designed for people with heart problems. It helps you improve your cardiovascular (heart) health through proper nutrition, exercise, and stress relief. Get your heart pumping and improve your health with this key component of cardiac rehab, exercise!
How do you prevent a second heart attack? Cardiac rehabilitation can help. And it’s not just for heart attack survivors. Studies have found that it helps men and women of all ages with mild, moderate, and severe heart problems
Cardiac rehabilitation is a holistic program designed to improve your heart health. This means it includes not only an exercise program, but also nutrition and stress relief education. Stress reduction is an important part of keeping your heart healthy. Learn twenty-five ways to reduce your stress!
It is easy to feel cooped up in your house or apartment during these times of uncertainty and worry. Exercising outside is a great way to workout and get some fresh air, but only if you feel comfortable and safe to do so.
The foam rollers and roller massagers have been an active body’s best friend for years. Research has shown the benefits of using neuromuscular rolling to relieve and prevent pain, but with so many studies, it’s hard to keep everything straight. To make things even more complicated, there’s been an ongoing debate on the true effectiveness foam rollers and roller massagers provide for self-myofascial release on joint range of motion, muscle recovery and performance. A group of researchers scoured the available research to organize everyones’ thoughts and answer three questions:
Does self-myofascial release with a foam roll or roller-massager improve joint range-of-motion (ROM) without affecting the muscles’ performance?
After an intense bout of exercise, does self-myofascial release with a foam roller or roller-massager enhance post exercise recovery and reduce delayed onset of muscle soreness (DOMS)?
Does self-myofascial release with a foam roll or roller-massager prior to activity affect muscle performance?
Effectiveness of foam rollers and roller massagers
The researchers focused on four key areas during their review:
Hip range of motion
Knee range of motion
Ankle range of motion
Sit and reach
Their results highlighted the effectiveness of both foam rolling and roller massage. Benefits of the products include:
Increased hip extension range of motion (Bushell et al. 2015)
When combined with static stretching, produced statistically significant increases in hip flexion range of motion (Mohr et al. 2014)
Foam rolling in the mediolateral axis had a greater effect on increasing sit and reach scores than rolling in the anteroposterior axis (Peacock el al. 2015)
Significantly increased knee range of motion (MacDonald et al. 2013)
Range of motion increased 9.1% by foam rolling with static pressure (Skarabot et al. 2015)
Increased sit and reach scores by 4.3% (Grieve et al. 2014)
Increased knee range of motion and neuromuscular efficiency (Bradbury-Squires et al. 2015)
After the tests, the researchers answered the three questions they created for the purpose of the review. They concluded:
Both foam rolling and roller massage offer short-term benefits for increasing flexibility of the hip, knee and ankle without affecting muscle performance.
Foam rolling and roller massage after high intensity workouts does indeed diminish DOMS in lower extremity muscle performance. It also reduces perceived pain in subjects during post-exercise intervention periods.
Foam rolling or roller massage neither positively or negatively affects muscle performance during short sessions (Cheatham S et al. 2015).
There you have it. If you’ve ever doubted the effectiveness of self-myofascial release through foam rolling or roller massage, you can rest assured that itISeffective and DOES work. If you’re unsure which technique is best for you, check out the databases of TheraBand Foam Roller or the TheraBand Roller Massager exercises!
Source: Cheatham S et al. 2015. The Effects of Self-Myofascial Release using a Foam Roll or Roller Massager on Joint Range of Motion, Muscle Recovery, and Performance: A Systematic Review Int J Sports Phys Ther 10(6):827-38