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Bridal Fitness - Foam Roller Exercises and Stretches Monday, July 16, 2012 ~ 10:00 a.m.

First, I wanted to be sure to mention that I'll be announcing a brand new giveaway today, so be sure to check back here later on today to enter!

You may remember me complaining about my hip pain last week. I've been following the Dr.'s regimen for a little over a week now, and I can't tell if they're better yet. However, I figure I'll can't hurt to be careful, right? One of the things that I've begun doing everyday is using my new foam roller to stretch out my hip and outer thigh areas. Specifically, the IT Band (or Iliotibial Band), which is a band that starts at the hipbone and butt area and goes down the outside of your leg to the knee, can be the cause of a lot of hip and knee pain for those who are physically active. The IT Band can get really tight very easily, and the foam roller is an amazing way to stretch it out and keep it loose!

Basically, a foam roller helps work out and prevent any knots in your active muscles. The best way to work out knots, of course, is to provide pressure to them (like when a massage therapist uses massage). The foam roller allows you to apply the pressure of your own body weight against the foam roller to work out muscle knots. According to, there are a few things to remember when using your foam roller...

  1. Roll back and forth across the painful or stiff area for 60 seconds.
  2. Extra time directly over the knot or trigger point itself.
  3. Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
  4. Avoid rolling over bony areas.
  5. Always stretch the area following foam rolling.

Foam roller stretches Foam roller stretches

A foam roller can also be a great exercise tool! In the same way that a medicine ball adds the balance change, so does a foam roller! Here are some exercises to try out with your new foam roller to help strengthen your muscles.

Foam roller exercises Foam roller exercises
Foam roller exercises

Foam roller exercises
Foam roller exercises

Foam roller exercises Foam roller exercises

Image Credits: Women's Health Magazine's "Foam Roller Abs," Women's Health Magazine's "Soothe Sore Muscles," Shape and Core Performance via Fit Sugar

Bridal Fitness on Paper is a weekly blog series posted every Monday, where I share and review a wide variety of cardio and resistance training workouts, both inside the gym and out. Bridal Fitness on Paper is meant to help guide brides along their weight loss journey all the way to the altar and beyond! All of the reviews posted are based on my own experience; I am not a fitness or nutrition professional. If you're curious about a specific workout, and you'd like for me to review it, please do leave a comment below or feel free to send me an email at Sarah - at - apaperproposal - dot - com.

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