Using a Foam Roller (Kristina Anderson)

Figure skating coach and certified strength and conditioning expert Kristina Anderson talks about foam rolling as a way for skaters to speed recovery and avoid injuries or chronic tightness. This is the first video in a series on myofascial release and muscle recovery, and Kristina begins by showing a variety of tools she will be working with. This video is about the foam roller and how to use it on the upper legs and glutes and hip flexors. Skaters should spend extra time on locations with more tightness or tenderness, and focus exclusively on soft tissue manipulation.

Kristina shows a complete foam roller flow or process to address hamstrings, glutes, IT (iliotibial) bands, quadraceps, and the hip flexors. This routine is simple and effective and only takes a few minutes after a skating session. Kristina shows how to balance and position the body to provide pressure to specific locations and portions of muscle tissue. She recommends that skaters repeatedly roll over sensitive or tight areas from 1 inch above to 1 inch below which provides more directed pressure and attention to specific problem areas.


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