How to Foam Roll Your Triceps With Perfect Form

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

To minimize the risk of injury, be aware of these common mistakes before foam rolling your triceps.

1. 1. Foam rolling directly on an injury: If you're experiencing pain in your triceps as a result of an injury, avoid rolling directly on the injured spot. This will likely exacerbate the area, causing more inflammation and pain. Instead, roll away from the pain point to work the connecting muscles. Work several surrounding muscles for short intervals, slowly making your way closer to the trigger point.
2. 2. Rolling in the wrong direction: The tricep muscle runs along the back of the upper arm, from the shoulder blade to the elbow joint. It is made up of three heads: the lateral head, long head, and medial head. Each of these muscles runs along the back of the upper arm in a unique direction. In order to work them properly, keep the foam roller perpendicular to the muscle, but slightly rotate the foam roller to match the direction of the muscle you intend to work.
3. 3. Using too little or too much pressure: Foam rolling is meant to ease tension, not create more. If you're experiencing pain or not achieving your desired result, adjust the amount of pressure you're using. Control the impact of your bodyweight throughout the range of motion by supporting your body with your forearms. Consider using a tennis ball to reach small tight spots.
4. 4. Rolling over bone: It can be easy to mistake bones in your arms and shoulders for tight muscles. Applying pressure to bone can cause pain and inflammation.

Perform 1–2 sets of 30–90 seconds before or after exercising.

1. 1. Lie on your right side with the back of your upper right arm on the foam roller. Place your left hand on the floor to help support your body. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin.
2. 2. Engage your core. Your ribs should be down and your pelvis should be slightly tucked to prevent your low back from sagging. Each set should begin from this starting position.
3. 3. While maintaining proper alignment, slowly roll back and forth across your triceps. Roll from your elbow to your armpit.
4. 4. Use the foam roller to slowly roll your triceps until the most tender spot is found. Once the most tender spot has been identified, hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced.
   
5. 5. Switch sides, repeating the foam roll exercise on your left arm.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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