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From YouTube: Healthy Living with Nancy Shaw
Description
Nancy and Irene demonstrate how to use a foam roller at home.
A
B
Well,
the
foam
roller
was
actually
developed
many
years
ago
by
a
physical
therapist
named
moshe
feldenkrais,
and
it's
really
actually
based
on
the
feldenkrais
method.
That
is
a
form
of
physical
therapy
that
helps
people
to
alleviate
tension
in
soft
tissues.
You
know
how
you
get
really
sore
muscles
in
your
back
or
your
low
back
or
your
shoulders,
etc.
That's
soft
tissue,
soreness
and
the
foam
roller
can
be
really
effective
in
alleviating
some
of
that.
B
Sometimes
people
call
it
delayed
onset
muscle,
soreness
and
if
you
train
really
hard
and
your
muscles
get
really
sore,
there's
no
getting
out
of
delayed
onset
muscle
soreness,
but
the
foam
roller
does
a
lot
of
things
to
help
bring
blood
flow
and
fluid
movement.
It
also
helps
with
just
mobility
of
joints.
It's
a
great
warm-up
tool.
This
is
used
by
athletes.
It's
also
used
for
relaxation
and
spinal
alignment.
B
A
B
A
B
A
B
And
they
don't
really
know
that
they're
so
beneficial.
They
come
in
a
lot
of
different
densities,
so
the
ones
that
we're
using
right
now.
This
is
a
very
soft
foam
roller
and
over
time,
especially
you'll
see
that
they'll
kind
of
dent
a
little
bit
and
that's
just
from
use,
which
is
not
a
big
deal,
because
they're
not
expensive,
they're
easy
to
replace
right.
So
you
can
get
different
densities.
Some
are
going
to
be
a
little
bit
harder
when
you
roll
on
them
and
as
you
move
through
rolling,
you
might
need
a
harder
density.
B
B
B
I
think
people
with
chronic
injuries
and
issues
as
long
as
they've,
been
seen
by
a
physician
and
cleared,
would
benefit
from
rolling
with
respect
to
shoulder
issue
hip
issue,
feet
issues
knee
issues
because
a
lot
of
times,
not
always,
but
sometimes
those
injuries,
are
a
result
of
a
combination
of
things,
but
one
being
at
least
one
that
there's
a
lot
of
tightness
and
the
roller
can
really
help
with
alleviating
the
tightness.
Do
you
use
a.
A
B
A
B
B
B
At
home,
or
in
a
group
setting
absolutely
sometimes
I'll
start
with,
what's
called
self
myofascial
release,
it's
just
a
fancy
word
that
means
self
massage.
Okay,
so
I
kind
of
have
a
method.
We'll
start
seated.
Okay
and
we're
gonna
sit
right
on
top
of
the
roller
and
you're
going
to
put
your
hips
on
it
and
then
obviously,
there's
two
sides
to
your
hips
in
the
front
and
the
back
you're
going
to
lean
over.
So
one
of
your
sides
is
more
on
the
foam
roller
than
not
so
you're
kind
of
lifted
up.
B
You
have
to
stabilize
your
body
so
make
sure
you've
got
a
long,
extended
arm
or
a
soft
elbow,
but
your
shoulder
should
not
pop
up.
You
don't
want
to
just
hang
in
the
joint.
You
want
to
stabilize
your
core
and
just
you're
going
to
roll,
like
you
would
kind
of
like
a
rolling
pin
on
dough
for
about
exactly
three
to
six
inches
at
a
time.
Okay-
and
you
find
you
might
find
spots
that
you
feel
like
ow
wowzers,
you
can
do
a
couple
things.
B
B
They
work
that
area
exactly
and
that's
exactly
what
you're
doing
it's
just
self
massage.
So
I
usually
will
start
on
the
glute,
and
do
you
see
how
simple
it
is?
It
is
very
simple.
You
just
roll,
and
one
of
the
reasons
I
start
with
the
glute
is
because
it's
an
easy
area
to
begin
with.
You
just
sit
on
the
roller.
B
B
So
if
you're
on
the
floor-
and
it's
not
comfortable,
you
can
take
your
mat
or
find
a
different
surface
and
you
see
how
I'm
using
this
knee
for
like
leverage,
yes
and
then
right
now,
we're
working
in
a
part
of
the
hip
area
called
the
gluteus
medius,
and
so
you
just
roll
three
to
six
inches.
You
can
spend
as
much
time
as
you
want
here.
It
feels
good.
It
feels
great
so
great
and
I'll
spend
you
know
as
much
time
as
I
want
and
then
typically
from
here,
I'm
gonna
roll
right
into
my
hamstring.
B
So
I'm
going
to
come
back
onto
the
seated
position.
I'll
move
the
roller,
so
it's
a
little
bit
more
comfortable.
You
can
do
both
legs
at
the
same
time,
but
I
like
to
do
one
at
a
time,
so
I
can
be
really
specific
to
that
area.
Now,
sometimes
people
don't
feel
comfortable
sitting
back
on
their
hands
like
we
are
so
when
that
is
the
case,
I
will
just
put
my
hips
down
for
a
second
rest
and
then
I'll
come
back
up.
Okay.
B
So
you
start
at
the
gluteal
fold,
which
is
where
your
your
glute
area
meets
your
leg.
It's
a
pretty
dense
muscular
area,
so
you
might
need
to
spend
a
little
bit
of
time
there
and
see
how
I'm
going
a
little
bit
quicker
and
then,
as
I
feel
comfortable,
I
just
roll
down
my
leg
and
down
into
my
thigh
and
I'll
spend
like
as
much
time
as
I
want
and
see
how
I
turn
my
foot
out
and
in
so.
B
B
This
is
an
absolute
lovely
thing:
it's
a
love,
hate
relationship,
but
especially,
if
you're
a
runner
they
get
so
many
so
tight
in
the
it
ban.
So
this
is
one
even
if
you
use
the
foam
roller
for
nothing
but
it
bands.
So
you
get
on
your
side,
keeping
in
mind
that
it
starts
at
the
top
of
the
hip
and
runs
the
it
band
all
the
way
down
to
the
lateral
aspect
of
the
knee.
B
A
B
It
because
they
want
to
get
it
over
right,
but
unfortunately
there's
a
muscle,
spindle
response,
it's
just
a
physiological
muscular
response
to
anything
where
the
that
the
muscle
feels
is
a
potential
danger
or
could
be
damaging.
The
muscles
will
contract
right.
So
if
you
roll
too
fast,
especially
if
you
have
like
an
issue
or
potentially
an
injury,
you
could
get
hurt
yeah,
it's
unlikely,
but
it
is
possible
right.
B
So
you
want
to
use
as
much
control
and
spend
some
time
as
possible
and
then
another
area
I'll
have
you
roll
over
and
get
on
your
face
down
we're
going
to
roll
right
on
the
hip
flexor,
so
you'll
lie
face
down
and
you
can
put
the
roller
when
you
roll,
you
really
do
have
to
kind
of
move.
Maneuver
around
on
the
floor,
so
be
prepared
to
turn
this
way
in
that
way.
But
it's
not
a
big
deal.
All
you
have
to
do
is
move
the
roller,
so
it
accommodates
you
right.
B
You
can
do
this
with
both
sides
of
your
hips
at
the
same
time,
but
I
would
just
do
one
at
a
time.
Okay,
so
just
put
the
roller
underneath
your
hip
flexor,
which
is
where
your
leg
and
your
body
attach,
and
then
I
don't
know
if
you
can
see
this
but
you'll
splay
this
leg
out.
So
you
might
want
to
come
a
little
bit
closer
to
me
and
that
way
this
leg
will
be
free
and.
B
B
Better
easier,
so
sometimes
when
people
first
start
rolling,
it
really
hurts
and
they're
like.
Oh
my
gosh.
I
can't
withstand
the
intensity
of
this
and
they
don't
want
to
do
it,
but
the
more
you
do
it.
The
more
intense
you'll
be
able
to
withstand
yes
and
then
the
more
successful
you
are
actually
becoming
you're.
Getting
accustomed
to
the
work
and
the
more
addicting
it
becomes.
B
And
you
can
and
then
once
you
do,
the
hip
flexor
area,
you
move
down
into
the
quad
just
like
this,
and
remember
always
maintain
that
good
posture,
so
just
keep
rolling
on
your
quad
now
keep
in
mind
the
quad
four
muscles,
so
you
kind
of
need
to
move
around.
If
you
go
down
the
center
of
your
thigh,
that's
fabulous,
but
you're
only
hitting
one
area
right.
So
if
you
kind
of
turn
a
little
bit
side,
you'll
get
different
aspects
of
your
quad
see
how
you're
kind
of
getting
more
of
the
inside
of
your
leg.
B
It's
a
different
and
then
there's
a
really
big
quad
muscle
right
on
the
inside
of
our
knee
that
we
use
a
lot
called
the
vastus
medialis
get
on
that
little
baby
and
you're
going
to
notice
some
things.
It
is
a
really
tense
and
tight
area,
especially
for
people
that
have
a
lot
of
tension
or
pain
in
their
knees.
B
As
long
as
it
doesn't
create
any
problems
or
they
don't
have.
You
know
massive
amounts
of
swelling.
This
is
a
wonderful
technique
to
help
alleviate
some
of
that
pain.
Yeah.
That
feels
great,
and
you
would
do
that
on
both
legs,
of
course,
and
then
another
one
that
is
just
great
on
with
respect
to
self
massage
and
then
we'll
move
into
spinal
alignment.
Is
this
one?
So
if
you've
got
like
shin
splints
or
just
tightness
in
your
ankles,
you
just
roll
just
like
this.
B
A
B
B
So
instead
of
getting
on
a
treadmill
or
just
walking
or
you
know
doing
an
elliptical
trainer,
which
is
great
that
works.
This
is
another
way
that
you
can
warm
up
and
get
blood
flow
to
muscles
and
get
your
body
temperature
up
and
lubricate
joints.
So
for
the
spinal
alignment,
I'll
just
show
you
how
to
sit
on
it
and
then
I'll
have
you
sit
and
I'll
just
direct
you
so
you're
going
to
sit
on
the
very
edge
of
the
roller.
The
roller
is
three
feet
long
and
it's
about
six
inches
in
diameter.
B
Most
people,
unless
they're
taller
than
about
six
seven,
are
going
to
fit
on
a
standard
size
roller,
which
is
what
this
is
okay
and
then
you
roll
back
and
make
sure
your
head
is
supported
good
and
then,
if
you
want
more
of
a
base
of
support,
you
need
more
control.
Some
people
get
actually.
If
you
can
believe
this,
they
get
a
little
dizzy
when
they
lie
down.
On
the
rollers.
B
B
Even
if
you
did
nothing,
but
this
this
would
be
very
relaxing
and
it
feels
great
because
all
the
joints,
hips
and
shoulders
are
just
hanging
outside
the
spine
and
it's
just
really
comfortable.
Now,
I'm
going
to
have
you
reach
your
fingertips
straight
up
toward
the
ceiling
and
then
you're
going
to
do
scissors.
So
I'm
going
to
have
you
drop
one
hand
down
by
your
hip
and
the
other
one
goes
above
your
head
and
you'll
just
do
them
simultaneously
and
just
keep
going
and
you
can
do
whatever
range
of
motion
works
for
you.
B
A
B
Relax
yes
and
reverse
that
postural
issues.
I
love
it
for
posture
now
you
can
bring
your
hands
straight
up
again
speaking
of
posture
and
just
pull
your
scapula
or
your
shoulder,
blades
down
and
around
the
roller
and
then
bring
your
fingertips
up.
This
is
a
really
subtle
move
and
if
you
didn't
know
what
was
supposed
to
be
happening,
you
might
not
understand
it,
but
can
you
feel
the
shoulder
blades
kind
of
wrapping
around
the
foam
roller?
B
Yes,
it's
really
helpful,
especially
for
people
that
are
working
on
improved
posture,
yep,
yep,
so
there's
all
kinds
of
arm
patterns.
You
can
do
so
just
go
ahead
and
put
those
hands
down
on
the
floor
to
support
you
now
lift
one
knee
up
and
then
the
other
and
use
your
abdominal
wall
to
pull
them
up,
and
then
you
can
drop
down
both
at
the
same
time
or
one
and
then
the
other.
B
So
if
you
are
like
that's
hard
to
balance,
isn't
it
yes,
so
try
one
foot
down
on
the
mat
and
then
pull
that
right,
one
up
and
put
it
down
and
or
and
then
one
foot
will
be
down
yeah.
So
you
can
and
then
just
bicycle
those
legs.
So
one
is
always
on
the
mat
and
then
one
yeah
and
now
you're
not
as
it's
not
as
uncomfortable,
and
you
still
have
that
anterior
core
engagement,
yes,
which
is
what
a
lot
of
people
refer.
B
On
that
you
totally
do
and
you're
relaxing
your
pelvic
area.
Now
I'm
going
to
have
you
bridge
up,
so
you
might
want
to
open
your
feet
and
you're
going
to
lift
your
hips
as
high
as
you
can
bridge
is
one
of
my
favorite
exercises
for
the
glutes.
It's
super
effective
now
come
down
one
vertebrae
at
a
time,
just
alleviate
that
pressure
and
just
relax.
B
B
A
B
So
I
love
this
one,
but
I
know
for
a
fact:
it's
not
right
for
every
single
person
out
there.
You
might
get
a
little
fatigue
in
your
neck,
so
you
can
always
support
your
head.
If
you
want
to,
and
then
I
move
the
roller
up
to
the
middle
of
my
back,
so
I
spend
as
much
time
on
my
low
back
as
I
want
to
again.
It's
not
excessive.
B
I
stabilize
my
abdominal
wall,
it's
not
like
I'm
arching,
my
back
and
just
rolling
crazy
right,
I'm
in
control,
then
this
one's
a
little
higher
a
lot
of
times
I'll
cross
my
shoulders
or
I
will
put
my
hands
behind
my
head
to
support
it
and
it's
so
nice.
It's
right
between
the
middle
of
your
back
and
the
bottom
of
your
shoulder
blades!
That's
all
you
do
and
if
you
open
your
chest,
you'll
get
a
little
more
stretch.
B
A
B
A
B
Right
but
you
absolutely
it's
safe
and
effective
to
do
it
more
than
once
a
day.
So
it's
not
a
problem
at
all
and
then
my
favorite
one
is
you're,
going
to
put
all
your
body
weight
down
and
move
the
roller
to
the
back
of
your
head.
Now
never
put
the
roller
on
your
neck
because
it's
just
not
appropriate.
B
B
Great
just
lift
your
chin
up
and
you'll
work
kind
of
through
your
ears
behind
your
head,
and
it
just
really
allows
for
just
spinal
movement
neck
range
of
motion,
which
of
course
our
neck
is
part
of
our
spine.
We
sometimes
don't
remember
that
and
then
you
just
relax
your
head
and
you
breathe
deeply
and
then,
when
you're
done
with
this
one
a
lot
of
times,
I
will
just
lengthen
my
legs
and
pull
the
roller
out,
and
once
you
go
through
that
process,
you
almost
feel
flatter
yeah.
B
A
B
Daily,
you
can
do
this
twice
daily.
There
are
all
kinds
of
self
myofascial
release
out
out
there
techniques.
A
tennis
ball
on
the
bottom
of
your
foot
is
wonderful,
feels
amazing.
It
feels
amazing
it
hurts
a
little
bit
if
you're
not
used
to
doing
it,
but
it's
super
effective.
I
do
that
one
a
lot
and
then
the
foam
roller-
and
these
are
not
expensive.
Now.
A
A
So
we
just
get
a
bunch
of
them
and
we
sell
a
lot
of
them.
So
it's
a
good
place
to
come
and
we
also
have
a
class
on
the
fitness
schedule.
Oh
sure
called
foam
roller
core
and
stretch,
and
so
for
those
people
who
not
quite
sure
want
a
little
help.
They
have
an
instructor
to
guide
them
through
just
what
we
did
today
the
rolling
and
then
some
of
the
exercises
and.