Complete Guide to Foam Rolling

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Foam rolling may be one of the best kept secrets in sport, training, and fitness. Proven to stimulate blood flow, prepare muscles, improve mobility and flexibility, initiate the recovery process, and reduce muscle soreness, it is a secret worth sharing. Backed by scientific research, Complete Guide to Foam Rolling provides step-by-step instructions for 27 of the most effective foam rolling techniques for muscle preparation and recovery. Reduce pain and restore function with therapeutic movements that help rehabilitate your body and reduce the risk of injury. Learn to breathe, relax, and roll through tight spots as part of your warm-up, flexibility work, and recovery.
Then adapt any of the ready-to-use protocols to create a customized program to address your specific problem areas as well as your overall muscle and nervous system needs.

Invest in your training success by applying these proven self-massage techniques. Complete Guide to Foam Rolling is your path to better overall performance.

Need continuing education? A companion continuing education exam is available for purchase.

Part I. Foundations

Chapter 1. Science of Foam Rolling
Chapter 2. Benefits of Foam Rolling
Chapter 3. Foam Rolling Safety
Chapter 4. Foam Rolling Equipment

Part II. Techniques
Chapter 5. Foot and Lower Leg
Chapter 6. Upper Leg
Chapter 7. Hips
Chapter 8. Chest and Upper Back
Chapter 9. Shoulders and Arms

Part III. Programming
Chapter 10. Full-Body Assessment
Chapter 11. Warm-Up
Chapter 12. Flexibility
Chapter 13. Recovery
Chapter 14. Rehabilitation

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