In this article, five videos are presented showing you a foam rolling matrix that will loosen up the muscles responsible for the hip hinge.
You don’t need to have a hip hinge issue in order to use this foam rolling matrix. I mention the hip hinge specifically because this article is published in conjunction with a Get Back to the Basics article focusing on the hip hinge.
Many experts claim that foam rolling is essential for improving muscle flexibility.
In the co-published article, Start Your Golf Fitness Program with the Basics – Hip Hinge Progression you saw that my right leg failed the Active Leg Raise Screen miserably. The first part of the corrective exercise progression in that article is a foam rolling progression.
Instead of making that article extremely long, I broke it up into two articles.
What Will A Foam Rolling Progression Do For Me?
The purpose of foam rolling is to lengthen muscle fibers and break up adhesions in the tissue.
You’ll know when you find an adhesion, it’s not a pleasant feeling, however, fight through the discomfort and work that area thoroughly.
Another stated benefit of foam rolling is that it helps your muscles relax and activates the sensory receptors connecting your muscle fibers to your tendons. This prepares your muscles and tendons for the exercises that follow in the hip hinge progression and also provides better blood circulation.
Foam Rolling Exercises?
I’m not sure if each of these videos can be called an exercise? Is foam rolling a muscle group an exercise? Is foam rolling move a better term?
I guess it doesn’t matter, but I’m going to call this group of foam rolling videos a matrix. Merriam Webster defines a matrix as:
5c: an array of circuit elements for performing a specific function.
So I think using the term matrix is fine, this array of foam rolling elements performs the function of preparing the body for exercise.
The five videos from Howcast.com show Amanda Edell performing foam rolling moves on the hip flexors, Tensor fasciae latae (TFL), hamstrings, quadriceps, and glutes. The videos are very good and are presented much better than I could record.
Normally not a fan of You Tube videos for a number of reasons, in this case, they serve the purpose.
The key for foam rolling is to find those spots that unfortunately are painful and continue to roll those points out until the pain decreases.
Do all five of these moves in order, then jump back to the hip hinge progression article and do the hamstring matrix. A link will be located after the videos so you can quickly return to the hip hinge post.
Foam Rolling the Hip Flexors
Foam Rolling the Tensor Fasciae Latae (TFL)
Foam Rolling the Hamstrings
Foam Rolling the Quadriceps
Foam Rolling the Glute Muscle Group
Summary of the Hip Hinge Foam Rolling Matrix
Foam rolling the five muscles groups presented above will help prepare your body for the exercises presented in the Hip Hinge Progression article. If you visited this article from that post you can return to it by clicking the button below.
If you discovered this article from a Google search or clicking through the website it was co-published with an article titled Start Your Golf Fitness Program with the Basics – Hip Hinge Progression.
Not that the foam rolling techniques presented above can’t be useful to you on their own but they’re part of a larger exercise program. You too can visit the sister post by using the button below.
Before you jump over to the other article, I’d love to hear about your experience with these or other foam rolling moves. I’d appreciate it if you could leave a comment below, your feedback will be used to see if other foam rolling articles would be useful to publish.
After leaving a comment you can click the button below and follow along with the hip hinge progression.
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Todd Marsh Fitness
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