Dean Somerset – Foam Rolling 101

Dean Somerset – Foam Rolling 101

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Description

Foam Rolling 101

I’m going to show you exactly how and why to foam roll for maximum effect

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With the goal of increasing muscle size, strength, and speed, people are developing routines, devices, and treatments to work this specific tissue with the hopes that it will provide a benefit to their training plans. Within the last 20 years, foam rollers have become popular in fitness facilities, but only in the last 5 years. There’s a lot of misinformation about the tissue and how to get the best results from working it, because very little research has been done on it. Most of the fitness community information comes from physical therapists, but very little comes from dedicated fitness professionals. The history of fascia is very small. fascia was considered useless during Rennaissance medicine because it was a scaffolding supportive tissue to hold up organs, blood vessels and nerves. It was cut out and thrown away to show the more important tissues. The bodies shown in most illustrations of the time were completely void of fascial tissue. The reason for this is that it would be very difficult to study the structure compared to other larger structures. With the advent of microscopes, and later scanning electron microscopes, which could offer a more 3D view of the tissues, fascia became more interesting. It has its own blood supply, nerve supply, contractile properties, and can communicate and provide proprioceptive information about the rest of the body. It encircles all the muscles and muscle fibers of the body in their own contractilements, and it also influences how much they contract, form continuations with tendons and ligaments, and created networks of contraction throughout the body, which opened the door to integrated movement analysis. The internal organs, wound healing, and how layers of muscles glided over each other were all affected by it.

That’s awesome and all, but how does that help you??

If there was a way for you to see immediate improvements in range of motion, strength, speed, and pain-free movement capability, it would be worth investing in. This is the typical range of responses people get from dedicated foam rolling work, massage or specific therapeutic techniques. The application of forces on the tissues can cause an immediate change to the tone of the muscles. This can help people squat without pain, run without an altered alignment that could lead to injury, and slow the progression of the disease. There are foam rollers everywhere. Right next to the stretchy pants and over-sloganed water bottles is a yoga clothing company store where I can pick one up. It is a tool that can be used. The best use of that tool is rarely discussed or shown in detail.

The IT band is a thick band of tissue on the outside of the thigh that connects the hip to the knee.

People tend to approach this area in a less than optimal way, where they lay right on the side of the thigh, essentially right over the seam of their pants or shorts. They roll back and forth too quickly, as if they were trying to make a pie. They hold their breath and 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 888-270-6611 If you want better results on the IT band, roll with a slight tilt towards the quad muscle (forward of the side seam with the toe pointing slightly towards the floor), roll incredibly slow, and always make sure you can breathe deeply and slowly. There are three small changes that can make a big difference.

IT band magic

This small variation in how you roll is important, but the coordinated plan of attack on what else to roll is equally important. If you combine rolling the IT band with rolling of the adductors, you can get the best relief of knee and thigh pain. This is one of the things I talk about. There is a course on foam rolling. It’s not like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it’s like it The application of best practices and coordinated planning of how to roll to attack specific areas with the greatest impact are two of the big rocks I wanted to cover when I put this together, and are worth the investment of your time to view the videos in themselves.

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I also go over other important concepts.

  • Fascial chains and how to capitalize on anatomical linkages to produce the best results.
  • The nervous systems’ role in rolling
  • How drinking water can impact your ability to touch your toes.
  • Why you get tight from sitting in a car and what you can do about it right now.
  • The difference between the nervous system receptors in fascia compared to muscles, and how you can use them both to your advantage with both your training and your recovery.

You will see real-time examples and case studies of how to approach common aches and pains in the feet, knees, hips, low back, shoulders, neck, and how to approach each for the best results possible. In order to prevent re-aggravation of the area, I cover how to approach movement training following rolling in order to cement the new movement parameters of the tissue. The workshop is 6 hours long and covers foam rolling and self-myofascial release. I put together the absolute best presentation possible by combining cutting-edge research from cellular biology and fascial specialized research with in-the-gym application to how you can effectively approach and conquer limitations that may be holding your training back or presenting as small annoyances.

The product is designed for personal trainers, strength coaches, athletic therapists, physiotherapists, and massage therapists, but also for those who are enthusiastic about fitness and looking to get more information on how to appropriately roll. The application concepts are easy to understand and the discussion of the science is easy to comprehend. The concepts are contained in a book. Foam Rolling 101 I have been able to get the following results for clients.

  • Helped a client with massive pelvic and abdominal reconstructive surgeries deadlift almost twice her bodyweight within 1 year of surgery, pain free
  • Helped a client recover from hip replacement surgery to ski and golf in the same day
  • Re-built my own low back issues to deadlift pain free, and even do the splits
  • Help my wife get back into competitive triathlon following a series of SI joint injuries
  • Help an Olympic gold medalist recover from a hip injury to prepare for the Sochi Winter Olympics
  • Helped a client recover from double knee replacements and walk unassisted for the first time in over a decade
  • Helped a client recover from a double mastectomy and 17 reconstructive surgeries to her shoulder.
  • Helped a distance coaching client with chronic back and hip pain deadlift twice his body weight, pain free
  • Get hundreds of clients out of pain and training with purpose once again

Salepage: http://postrehabessentials.com/foam-rolling-101/
Archive: https://archive.ph/wip/ORg6Q

Delivery Method

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