foam roller

Stand Up for a Strong Core

By The FIRM Master Instructor Susan Barnes
You don’t have to lay on the floor to work your core! Do this standing core workout routine by itself after a short warm up, or add it to the end of another workout to cool down and work your core at the same time. Want more of a challenge? Intermediate and advanced exercisers can add a set of 3-, 5-, or 8-pound dumbbells.
Be sure to stretch when you’re done — a foam roller is especially great after a tough abs session!
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Roll It Out: Myofascial Release

The FIRM’s Jennifer Ray shows you how to use a foam roller to ease muscle tension

Are you often sore after working out? Do you have tight muscles? If so, consider adding myofascial release to your fitness routine. Fascia — the soft tissue component of connective tissue — can become restricted due to overuse from exercise and stress, resulting in muscle pain, tension and diminished blood flow. Myofascial release techniques can help alleviate this pain and increase blood flow by massaging the tissue. A foam roller is an almost-magical tool for myofascial release: Using it against your overused muscles will create your very own deep tissue massage — no massage table required!

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