Foam Roller Therapy [PDF]

Zitiervorschau

FOAM ROLLER therapy “We use OPTP Foam Rollers because of their quality and high resistance against compression. I advise my clients to buy foam rollers and other rehabilitation products from OPTP because I know they will get a high-quality product, delivered on time and at a good price.” —Staffan Elgelid, PT, PhD, CFT Associate Professor of Physical Therapy Nazareth College of Rochester

FOAM ROLLER SmartRoller®

OPTP White AXIS™ Rollers

OPTP Black AXIS™ Rollers

Soft Foam Roller™

OPTP PRO-ROLLER™

OPTP PRO-ROLLER™ Soft

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FOAM ROLLER therapy

“The Smartroller® offers another alternative in the use of foam rollers for balance, strengthening and body awareness as part of an overall fitness program. It is especially useful as an addition to The Meeks Method for the physical therapy management of the patient with osteoporosis, osteopenia, postural problems and compression fracture. The more rounded side increases the pressure on the spinous processes thereby assisting in the unloading, lengthening and re-alignment of the vertebral bodies in preparation for strengthening of the most important spinal support muscle – the Erector Spinae. The flatter side offers a greater challenge to balance when lying on the roller, thereby stimulating the nervous system and postural support muscles. I use my own Smartroller several times a week in my own personal fitness program.”

— Sara M. Meeks, PT, MS, GCS

Introducing The SMARTROLLER® – The “Two Rollers in One” Foam Roller The SMARTROLLER® is a uniquely designed, extremely resilient, ‘two-in-one’ foam roller. This patented foam roller has one side that is flatter and one side that is rounder, making it one of the most versatile foam rollers available. The rounder side of the SMARTROLLER® increases roller movement, while the flatter side decreases movement. Because the SMARTROLLER® is also made of closed-cell cross-linked molded foam technology, it’s also one of the most durable foam rollers you can buy. SMARTROLLER® (#SMR36)..........$32.95

The Smartroller® was originated by Stacy Barrows, a Registered Physical Therapist, Certified Feldenkrais® Practitioner (where foam rollers originated from), and PMA certified Pilates Instructor. She developed the Smartroller® based on her years of clinical and practical experience with everyone from rehab patients and professional athletes to children and senior citizens. Barrows is co-owner of Century City Physical Therapy, Inc., and has co-authored a study on Feldenkrais and Fibromyalgia, which received a Research Award from Mt. St. Mary’s Graduate Physical Therapy Program. Throughout her career, Barrows’ passion has been to bridge the gap between the fitness and wellness communities and to make movement awareness and improvement everyday parts of people’s lives. She is a mother, avid runner, competitive swimmer and lifelong learner.

The Grid™ The Grid™ is designed for individuals of all types – from long distance runners and endurance athletes to soccer moms and yoga enthusiasts. Whether you’re looking to work your core, or need a deep massage for your lats, quads, lower back, or any other large muscle group, The Grid is perfect for you! At only 13" long with a 5" diameter. The Grid is compact enough to make an excellent travel companion. Supports up to 600 pounds. The Grid™ – Black (#454B)...............................$34.95 The Grid™ – Orange (#454O)..........................$34.95

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FOAM ROLLER therapy

OPTP AXIS™ Roller Series OPTP was the first to introduce a firm long lasting foam roller. Made of heat-molded foam beads, this smooth surface foam roller lasts considerably longer than the traditional polyethylene rollers. The exclusive OPTP AXIS roller will not lose shape after moderate to heavy use. OPTP is proud to introduce the NEW Standard Density White AXIS Roller. The White AXIS Roller has the feel of the traditional polyethylene foam roller but with the long-lasting durability of the original Black AXIS Roller. Available in two styles: the original firm black AXIS roller and the new standard White AXIS Roller. Both styles come in a variety of sizes. OPTP White AXIS™ Rollers (Standard Density) Shape Length Height Item \No. Price Round 36" 6" #WAXR366...........$14.95 Half-Round 36" 3" #WAXH363............. $9.50 Round 12" 6" #WAXR126............. $7.15 Half-Round 12" 3" #WAXH123............. $3.95 Round 18" 6" #WAXR186............. $9.50

OPTP AXIS™ Roller, Standard White ■ Economical and durable foam roller ■ Standard firmness

Quantity discounts available OPTP White AXIS™ Roller Set Also available as a set including: Two 36" Rounds, Two 12" Half-Rounds, Two 12" Rounds and One 36" Half-Round. OPTP White AXIS™ Roller Set of 7 Rollers (#WAXSET)......... $59.95

“Clinicians send me their athletes who are having trouble rehabilitating. I start them on 3-4 Foam Roller exercises and can usually improve pain-free functional performance with 80% of them using this simple retraining technique which focuses on core stability and neuromuscular rebalancing.” —Marjorie A. King, PhD, ATC, PT

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FOAM ROLLER therapy

OPTP AXIS™ Roller, Firm Black ■ Designed for high use ■ Ideal for athletes and trainers ■ Ideal for those wanting an intense myofacsial release ■ OPTP’s firmest foam roller

OPTP Black AXIS™ Rollers (Firm Density) Shape Length Height Item \No. Price Round 36" 6" #AXR366.............$16.95 Half-Round 36" 3" #AXH363.............$11.25 Round 12" 6" #AXR126............... $7.90 Half-Round 12" 3" #AXH123............... $4.75

Quantity discounts available

OPTP Black AXIS™ Roller Set Also available as a set including: Two 36" Rounds, Two 12" Half-Rounds, Two 12" Rounds and One 36" Half-Round. OPTP Black AXIS™ Roller Set of 7 Rollers (#AXSETB).......... $64.95

4" Foam Roller by OPTP Ease into myofascial release and core balance training with our 4” diameter foam roller. With all the benefits of the traditional 6" diameter foam roller, this cylindrical roller is the preferred choice for those who need a more secure, lower-to-the-floor roller. Made of lightweight, open cell polyethylene foam, this foam roller is ideal for light to moderate use. The OPTP Original Foam Roller is one of the most affordable pieces of exercise equipment on the market today. Available in grey, 36" x 4" and 48" x 4", full-roller styles. Shape Length Height Item No. Price Round 36" 4" #FR364...............$10.05 Round 48" 4" #FR484...............$24.80

OPTP Soft Foam Roller™ Patients are able to practice balance and gentle weight shifting with a total sense of security with OPTP’s blue soft foam roller. Decompresses to approximately 2" when in use. Non-returnable. Available only in blue, 36" x 6", full-roller. OPTP Soft Foam Roller™ (#SFR366)............. $20.15 $17.75 (12+)

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FOAM ROLLER therapy

“The M.E.L.T. Method™ (Myofascial Energetic Length Technique) is a proactive, self-treatment approach to maintaining a pain-free, active lifestyle by rehydrating the connective tissue. The OPTP PRO-ROLLER™ and SOFT PRO-ROLLER™ are the only rollers I recommend.” —Sue Hitzmann, MS, CST, NMT presenter for IDEA, ECA and IHRSA Somatic-Movement Educator and Manual Therapist Longevity Fitness, Inc. www.meltmethod.com

■ Designed for professional use ■ Ideal for Pilates studios and clinics OPTP PRO-ROLLER™ Series Guaranteed not to break down! The OPTP Pro-Roller is the preferred choice for those looking for a comfortable, high-quality, long-lasting foam roller. This attractive marble roller is moderately firm and has a lightly textured surface. With its closed-cell structure and cross-linked foam technology, the OPTP Pro Roller is incredibly comfortable, durable and easy to clean. Exclusive heat molded foam roller technology enables this roller to withstand exceptionally heavy usage. Available in green or blue marble. OPTP PRO-ROLLER™ 36" x 6" round: Blue Marble (#PFR36B).................................................................................................$26.95 $22.85 (12+) OPTP PRO-ROLLER™ 36" x 6" round: Green Marble (#PFR36)....................................................................................................$26.95 $22.85 (12+) OPTP PRO-ROLLER™ 36" x 3" half-round: Green Marble (#PFH36)...................................................................................................$15.50 $13.50 (12+)

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FOAM ROLLER therapy

er

Upper BTechniques ody

Lower Body

Lie with roller unde roller from r shoulders upper back. Roll up down to bottom and down on of rib cage.

Place front portion of hip (where it creases) on roller. Extend legs to place toes on floor. Roll hip along roller.

hip flexors

18"

Foam Ro ll

Foam Roller Techniques Place roller under hips. Making sure not to arch back, pull knee to chest and allow other leg to relax and straighten.

Foam Roller Techniques for Massage, Stretches and Improved Flexibility Authors Michael Fredericson, MD, Terri Lyn Yamamoto, PhD, and Mark Fadil, CMT deliver step-by-step education on foam roller massage! Foam Roller Techniques will teach you the fundamentals of self-massage using the foam roller. This helpful guide contains descriptive instructions and clear photo demonstrations for each muscle group. Performing these exercises on a regular basis will help increase flexibility, reduce muscle tension and pain and improve performance. Illustrated. Softcover, 47 pages. Foam Roller Techniques (#8740)......$14.65 $13.60 (6+)

rhomboids,

middle trapezius, thoracic spine

Round back while tucking tailbone tucking chin into stretch is felt in under. Raise uppe chest and that regio r back until n. a gluteal muscles, piriformis

tensor fascia latae, iliotibial band

Roll gluteal region along roller. Repeat on other side.

Sit back Roll along outer thigh from the Focus on heels with toes on stretc bottom of hip bone to just above hing forwa folded unde Inten r. rd, knee. *Do not roll over knee joint. sify by puttin g elbow rather than down s on roller. . latissim

us dorsi,

Slowly roll along lower leg between knee cap and ankle. *Avoid rolling close to knee and peroneal nerve.

inner thighs / adductors

Position roller under quads. Roll from bottom of hips to top of knees. *To intensify, lift one leg off roller, addressing one leg at a time.

lower leg / peroneals

Place roller on inner thigh. Keeping hips open, roll along inner thigh in various planes using arms and other leg for leverage.

shin / anterior tibialis muscles

out gh the and back exten shoulder ding and and shoul retracting der blade s.

hamstrings

serratus anterio r, poster capsule, rior lateral/rear deltoids

Place shins on foam roller and allow body weight to fall on both hands and shins. Roll from below knees to ankles.

obliques, quadra tus lumborum muscle

Position hamstrings on roller and lean back slightly. Roll along hamstrings from bottom of hip bone to top of knees.

teres major

Using hands to lift hips off floor, roll calves along roller from area above achilles tendon to just below the knee.

Start with positionedfoam roller below lateral uppeperpendicular armpit and to body. r torso Roll the along foam roller.

Push roller

quadriceps throu

Place roller until a stretcbetween ribs and in one spot h is felt in lower hip. Slowly roll backw for more back ards than a minu region. *Do not hold te.

Reach arm arm over, out over roller, slowly circle back and around to start.

24"

pectorals, subscapularis anterio , r deltoid

calf / gastrocnemium and soleus

Place roller on backs roller to ide of uppe massage r arm. back side (tricep). Roll arm along Position roller in line with spine. To focus on right side, roll body slightly to the left keeping spine parallel with roller. Hold and relax. Repeat on other side. Michael Fredericson, M.D.

Position roller horizontally along lower back. Gently roll back and forth, stopping in tight areas to allow spine to relax.

lumbar extensor muscles

Terri Yamamoto, Ph.D.

Mark Fadil, C.M.T.

For additional foam roller information or to purchase quality foam rollers, contact OPTP at 1-800-367-7393 or www.optp.com. Consult with your health care provider before beginning a new exercise program. OPTP ©2007

Foam Roller Techniques Poster Set Now you can have the most popular exercises from the best-selling book, Foam Roller Techniques, in one convenient poster set. Broken down by upper and lower body exercises, this 18" x 24" poster set is an ideal resource for fitness centers, rehab facilities, at home or at the office. Foam Roller Poster Set (#8739).........................$14.95

triceps, biceps For additio

Michael

Dr. Michael Fredericson is Professor and Director of Physical Medicine & Rehabilitation Sports Medicine Clinics at Stanford University. For the past 16 years he has served as one of the head physicians for Stanford University athletic teams and has published over 70 scientific articles and book chapters on musculoskeletal injuries. He is also a senior editor for PM&R – the journal of injury, function and rehabilitation.

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ricson, Lie with nal foam M.D. spine inline roller inform Relax into with foam Terri Yama Consult with your ation or to purch moto, Ph.D. roller. to stretc roller allowing health care ase quality h. *Be carefu front foam rollers provider Mark Fadil, l not to of chest before , contac arch back. C.M.T. beginn ing a new t OPTP at 1-800exercise program. 367-7393 or www.o OPTP ©2007 ptp.com.

OPTP PRO-ROLLER™ Soft The softest PRO-ROLLER available! Unlike firm rollers, the PRO-ROLLER Soft provides gentle compression support for added comfort. Lightly textured, marbled surface provides a tactile feel that eases tight and/or sore areas. The PRO-ROLLER Soft is made with closed-cell cross-linked foam technology so it maintains its shape, even with heavy use. Available only in pink marble, 36" x 6", full-roller OPTP PRO-ROLLER™ Soft 36" x 6" round (#PSFR36)................ $26.95 $22.85 (12+) PRO-ROLLER™ Massage Essentials Target specific areas of muscle tension or restriction with PROROLLER Massage Essentials, helping you feel more relaxed, aligned, and resilient. The rolling movements demonstrated inherently encourage integration of body and mind, teaching the brain to signal the muscles to relax. Performing PRO-ROLLER™ massage techniques improves your flexibility, posture, muscle function, and helps prevent injuries. Clear instructions, color photographs. Booklet, 31 pages.

PRO-ROLLER™ Pilates Essentials Gain additional body awareness, develop better posture and challenge core strength by utilizing the PRO-ROLLER™ with Pilates exercise. PRO-ROLLER™ Pilates Essentials by Angela Kneale, OTR, helps you achieve these benefits with over 30 exercises to improve your balance, strength and flexibility. Clear instructions and color photographs. Booklet, 37 pages.

PRO-ROLLER™ Massage Essentials (#8211)...........................................$7.95

PRO-ROLLER™ Pilates Essentials (#8210)............................................. $7.95

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FOAM ROLLER therapy

On a Roll@Home This handy spiral-bound manual of over 50 exercises shows how core strengthening, stretching and deep muscle massage enhance core balance, flexibility, posture and tension relief to deliver the ultimate Pilates-based at home workout for any fitness level. Written by Pilates instructor and PT Donna Gambino. Softcover, 88 pages. On a Roll@Home (#8563).............................................................................................$24.95 Age Perfected Pilates Page 63

Foam Roller sold separately

Foam Roller Cover—Blue Vinyl Keep your roller clean, even during heavy exercise with OPTP’s soft, dirt-resistant, latex-free vinyl cover. These covers slide easily onto your 36" x 6" roller and are great for clinic and home use. Once you’ve finished using your foam roller, simply clean the cover with mild soap and water. It doesn’t get easier than that! Available only in blue. (Foam Roller sold separately.) Foam Roller Cover- Blue Vinyl (#122).......................................................................$15.70

Pilates Foam Roller Workout DVD Get a great workout while learning exciting new exercises to share with your students. This DVD contains over 40-minutes of unique choreography and teaches 22 innovative deep stretching and core Pilates exercises using the foam roller.DVD instructed by Christine Romani-Ruby, MPT. Pilates Foam Roller Workout DVD (#990DVD)..........................................$29.95

Foam Roller Conditioning DVD-ROM Improve your posture and strengthen core muscles! This easy-to-follow DVD will show you how to stretch, strengthen and massage stiff/weak muscles. Each exercise utilizes the foam roller to engage core muscles and increase range-of-motion while keeping proper spinal alignment. Program length approximately 30 minutes. Foam Roller Conditioning DVD-ROM (#973DVD).......................................$24.95

Foam Roller sold separately

Foam Roller Cover- 4-Way Stretch For moderate dirt and sweat protection while you exercise, choose OPTP’s soft polyester four-way stretch foam roller cover. This “perfect fit” soft yet durable fabric cover slides effortlessly over your 36" x 6" foam roller for light soil protection. Available in blue, green or grey. (Foam Roller sold separately.) Foam Roller Cover – Blue (#FC2) ..............................................................................$11.10 Foam Roller Cover – Green (#FC5)............................................................................$11.10 Foam Roller Cover – Grey (#FC8)...............................................................................$11.10

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The Complete Guide to Foam Roller Exercises for Improved Performance DVD This DVD provides in-depth analysis on why core strength is important to athletic performance and also includes exercises for sport-related injuries and pre-injury conditions. With a wide range of progressive core strength, stability and balance exercises. This is an excellent resource for anyone treating athletes – and for the athletes themselves! Also covered: ■ Flexibility Training ■ Self-Massage ■ Contraindication DVD runtime approximately 80 minutes. The Complete Guide to Foam Roller Exercises for Improved Performance (#912DVD)............................................................................................................................$49.95

FOAM ROLLER therapy

The Next Core Challenge DVD This progressive DVD demonstrates exercises for building greater strength, stability, balance and flexibility.

The Core Challenge Roller® Strengthen and tone abs, obliques and core muscle groups while improving stability, balance and flexibility with OPTP’s inflatable Core Challenge Roller. Perhaps the most dynamic tool available for core exercises, this inflatable roller combines the essential properties of exercise balls and foam rollers. Ideal for chronic pain sufferers and geriatric populations, this roller has a cushioned surface, making it easier on the body. Use this roller to:

■ Define and condition ■ Superficial abs and obliques ■ Deep core muscles ■ Spinal muscles ■ Hips, gluteals and legs ■ Improve overall flexibility ■ Enhance balance, stability and proprioception

Sized for portability and optimal exercise effectiveness, the roller is constructed of durable, burst-resistant vinyl that supports up to 400 lbs. and can be cleaned with soap and water. Includes illustrated poster and usage guide. The Core Challenge Roller® (#LE9512).........................................$33.35 $29.15 (6+)

Developed by Michelle Schwahn, PT, for all fitness enthusiasts, this program provides a unique and comprehensive core training routine using the inflatable roller. Michelle’s extensive experience as a physical therapist, IDEA presenter and fitness consultant translates into a wealth of invaluable knowledge for the viewer as she demonstrates Targeted areas include: ■ Superficial abs and obliques ■ Deep core muscles ■ Spinal muscles ■ Hips, gluteals and legs

DVD runtime approximately 45 minutes. (Core Challenge Roller sold separately or in a package.) The Next Core Challenge DVD (#948DVD)...................................................................$19.95 DVD and Core Challenge Roller® package (#9481PKG)........................................................... $39.00

CAUTION: Do not stand on this device with both feet. Refer to instructions.

Therapeutic Exercises Using Foam Rollers This workbook has proven to be a useful aid for treating orthopedic, neurologic, geriatric, chronic pain and postpartum patients using the foam roller. Over 150 exercise options are presented with clear imagery and space for note taking so instructions may be photocopied for patients to take home. Additional information includes breathing, computer ergonomics and case studies. Written by Caroline Corning Creager, PT. Illustrated. Softcover, 244 pages. Non-returnable. Therapeutic Exercises Using Foam Rollers (#840)......................................................$39.95 Caroline Corning Creager Books Page 40, 65 & 105

Core Strength Training: Using Inflatable and Foam Rollers In this book, Caroline Corning Creager, PT, has applied her foam roller expertise to the inflatable roller. With over 100 exercises, presented in an easy-to-follow format, Caroline covers core strengthening (including transverse abdominis training) and stretching. Each exercise specifies which roller to use, has clear photos and includes extra information such as target area, frequency, benefits and helpful hints. Exercises range from beginner to advanced levels. Includes a quick reference poster containing 14 of the most popular inflatable and foam roller exercises. Illustrated. Softcover, 213 pages. Core Strength Training: Using Inflatable and Foam Rollers (#8482).................... $34.95

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