The Foam Roller MASSAGE FROM HEAD-TO-TOE

By Michaela Sirbu

By popular request, I’m excited to offer you my head-to-toe, most comprehensive collection of foam roller massages that I’ve developed for myself and clients over the last 20 years.

As with all methods of exercise, proper form and technique are essential to get the full benefits of rolling while preventing further injuries. However, MANY PEOPLE HAVE DIFFICULTY MANEUVERING ON THE ROLLER to get a good workout or a head-to-toe massage.

Strong Core muscles (Abs, Legs, Back, Buttocks) make it easier, but when a person is not sufficiently strong and their Core is weak, HOW DO YOU STILL GET A GREAT MASSAGE?

In this pictorial eBook, I’m pleased to show you how you can become an expert on Foam Rolling massage with EASY-TO-ATTAIN POSITIONS on the roller.

Start with a foot massage and literally – MASSAGE FROM HEAD-TO-TOE. Work your way up to your neck and shoulders, releasing tension and discomfort in your: Calves * Shins * Hamstrings * Quads * IT Band * Hips * Buttocks * Lower and Upper Back * Neck and Shoulders * Side Abs and Lats * Chest Muscles. You will even learn how to massage some inner muscles: the Intestines.

Choose from the many variations, find WHAT WORKS BEST FOR YOU and build your own routine. You can even make a longer version for stressful days with more massages for the muscles that need release.

A Relaxing, Progressive sequence will help you complete your massage on the roller and chase the aches away. Whether you are looking for increased joint mobility, more flexibility, less tension and muscle knots after a stressful day at work or intense physical effort – THIS IS THE FOAM ROLLER MASSAGE book for you!

If following a video is more your style, find my video of the same title at Amazon. Type my name in the search bar and look through the large collection of Foam Roller, Core Strength, Posture, Balance, Toning and Stretching videos that will come up.

Not sure which is the best for you right now? I’d be happy to help you select the right one! Google my name and send me an email with your needs and fitness level.

Want to do more with your Foam Roller? Great idea! THERE IS SO MUCH MORE.

Studies have proven that the roller is an excellent means to get and keep fit, achieve strong and supple muscles, improve endurance and range of motion, benefit from healing, and deep tissue massage. No wonder it has become such a popular fitness and healing tool with physical therapists, chiropractors, personal trainers, health clubs and home gyms!

Some of the benefits foam roller studies show:

A few seconds of hamstring massage leads to a significant increase in range of motion;

Rolling massage reduces arterial stiffness, which helps improve flexibility;

Older women who use roller massage with balance training noticed improvements in dynamic balance after only 5 weeks;

Young men and women in their early 20s showed significantly less post-exercise fatigue after self massage on the roller, which leads to constant performance enhancement;

Self-massage through foam rolling can benefit athletes’ recovery from DOMS (delayed-onset muscle soreness) with a 20-minute rolling sequence right after strenuous exercise and every 24-hours following;

Two minutes of foam rolling enhances flexibility just as much as static stretching.

The inexpensive roller is versatile and takes little space to store. It can even fit into a suitcase when you travel, so you never have to miss out on a deep tissue massage when you really need it.

Enjoy the book and Happy Massaging! Michaela

• Language: English
• Publisher: Michaela Sirbu
• Release date: May 21, 2016
• ISBN: 9781310583728

Michaela Sirbu

Hi! I am Michaela, Pilates, Yoga, Foam Roller master teacher, business owner, author, video creator, avid learner, world traveler, and loving spiritual being.Over the last 20 years I have helped thousands of people develop strong, healthy bodies with Pilates, Yoga, and Foam Roller movements – in person and through video.Have I always been strong? Definitely not! In my early 30’s I was virtually crippled with back pain while working in a sedentary, stressful job. Taking responsibility for my recovery, I studied the original Pilates method in New York at the studio set up by J. Pilates himself. To share my success, I instructed individuals and groups, from people in pain to Olympic athletes. I’ve also completed my Sivananda Yoga certification and since then, I created 20 videos to help people prevent physical tension and pain and achieve their fitness goals on their own time, at home or at the office. I hope that my books and tailored single and packaged videos will help you, too.Please send me an email through MichaelaSirbu.com if you have any questions about my "Foam Roller From Head-To-Toe" eBook or any of my video titles listed near the end of this eBook. And, if you or someone you know is suffering from back pain, look for my next eBook title (coming soon) on back pain mistakes and how to avoid them. I hope to hear from you soon, Be Healthy and Well, Michaela

Book preview

DISCLAIMER

The author and publisher of this eBook and the accompanying materials (if any) have used their best efforts in preparing this eBook. The author and publisher make no representation or warranties with respect to the accuracy, applicability, completeness of the contents, or of your level of fitness. Therefore, if you wish to apply ideas contained in this eBook, you are taking full responsibility for your actions.

CAUTION

As with any exercise program, please consult your medical doctor or health care provider before beginning any new exercise routine or working with this eBook. The creators, producers and distributors of this eBook, including any ideas, photos, suggested massages and movements, consider themselves free of any liability or losses associated with suggestions made in this eBook or materials offered. If you plan to integrate into your current exercise regimen any of the movements and massages offered in this eBook as per description and/or photos, please request clearance from your medical doctor or health care provider before you begin. The creators of this eBook, CoreIntegrationTraining.com, MichaelaSirbu.com, Michaela Sirbu, her administration, agents, distributors and employees assume that you are in optimal medical and physical condition and that you assume responsibility for any loss, damage or injury that may result in using the ideas, photos and descriptions suggested in this eBook. If you are injured, experience pain or chronic tension, if you are pregnant, or otherwise incapacitated, it is imperative that your medical doctor approves of the suggested movements in this eBook. The information provided in this eBook does not replace personalized help from a qualified health professional. It is your responsibility to seek qualified professional care.

INTRODUCTION

By popular request, I’m excited to offer you my head-to-toe, most comprehensive collection of foam roller massages that I’ve developed for myself and clients over the last 20 years.

Studies have proven that the roller is an excellent means to get and keep fit, achieve strong and supple muscles, improve endurance and range of motion, and benefit from a healing deep tissue massage. No wonder it has become such a popular fitness and healing tool with physical therapists, chiropractors, personal trainers, health clubs and home gyms!

The inexpensive roller is versatile and takes little space to store. It can even fit into a suitcase when you travel, so you never have to miss out on a deep tissue massage when you really need it.

A deep tissue massage on the roller mimics myofascial release treatments, which break down fibrous tissue (muscle knots or trigger points), thus improving mobility and reducing pain.

Myofascial adhesions or muscle knots can develop as a result of stress, injury, muscle imbalance, overtraining (runners are a good example), or from general lack of movement and physical weakness. If not addressed, these points of constant tension can lead to further imbalance, muscle dysfunction and/or injuries.

As with all methods of exercise, proper form and technique are essential to get the full benefits of rolling while preventing injury. However, during my recent foam roller workshops and classes, I became aware that many people have difficulty maneuvering on the roller to get a good workout or a head-to-toe massage.

Strong Core muscles (Abs, Thighs, Back, Buttocks) make it easier. However, when a person is not sufficiently strong and their Core is weak, foam rolling can be very difficult. The question is: How do you still get a

Reviews for The Foam Roller MASSAGE FROM HEAD-TO-TOE

[Claudia I. · Rating: 4 out of 5 stars]

Good exercises for a beginner. However, pictures are not high quality.