foam roller
I have been working with a personal trainer and talking to him about sean-nos dancing. I tend to get tight calfs and it band. He has recommended this foam roller routine. I have been doing it before and after I dance and it has been very helpful.
NEVER roll over a joint! You will want to do this in sections. Here’s is my routine for each side. I do the right side and then the left. When you find a knot hold pressure on the spot. If using your body weight is too much many of these can be done with ball on a wall.
- Hip flexor
- Quad – in three sections right side, middle, left side
- Inner thigh
- Glutes
- Hami
- Calf – in three sections right side, middle, left side (I use a ball for this one as the roller is not enough pressure for me. You can always use your other leg on top of the leg you are rolling to get more pressure)
Here are a few videos that I found helpful.
How to roll out your hamstring with a ball and without getting on the floor.
Calf and feet without getting on the floor.
Here’s a Whole Play list for the foam roller.
5-10 min
I follow Yoga with Adriene and I found these videos helpful with my dancing practice.
