The best way to increase performance with foam rollers - WDRB 41 Louisville News

Personal trainer shows best way to increase performance with foam rollers

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Utilizing a foam roller will help you recover and train harder to get the most out of your workout. Proformance personal trainer Carlos Rivas says your body will be able to move more fluidly and freely with ease.

The fascia is a soft connective tissue that wraps and connects the muscles, bones, nerves and blood vessels of the body. When your back, hips, neck, quadriceps, hamstrings, and shoulders start to hurt, your fascia gets involved. It tightens, it knots, and it causes pain, soreness, and reduced flexibility. The top personal trainers have used foam rolling to increase your potential for strength, flexibility, and fitness performance.

Foam Rolling Workshop: Perform Better

Monday, September 9 @ 5:30pm

ProFormance Fitness and Wellness

2041 River Road, Louisville, KY 40206

To register: Call 895-3472


Tips for using a Foam Roller

1. Perform foam rolling when your muscles are warm, middle of your training session or after your training session.

2. Position the roller under the soft tissue area you want to treat or loosen.

3. Gently roll your body weight back and forth across the roller while targeting the affected area.

4. Roll over each area a few times until you feel relaxed.

5. Allow 10-15 minutes for painful areas

6. Drink plenty of water

Foam Roller Exercises

Foam Roll Glutes: Sit on a foam roller. Put your hands on the floor for support. Roll back and forth in small movements from your lower glute to your upper glute.

Foam Roll Iliotibial-band (IT- Band): Lie on right side and place your right hip on the foam roller. Put your hands on the floor for support. Cross your left leg over your right and place your left foot flat on the floor. Roll back and forth in small movements until the tight area loosens. Repeat on the other side.

Foam Roll Thoracic Mobility: Lie face-up with a foam roller under your upper back. Your knees should be bent, with your feet flat on the floor. Raise your hips so they are slightly elevated off the floor. Roll back and forth over you're mid to upper back.

Foam Roll Restorative Position: Lie face-up with the foam roller under your back, resting vertically along your spine. With your knees bent and your feet flat on the floor, reach your arms out to the sides and open up your chest. You will feel and move better after just 2-3 minutes of resting on the foam roller.

About Carlos Rivas:

Carlos Rivas, MS, CSCS is the Director of Fitness and Wellness Operations @ ProFormance Fitness and FitCorp. He holds bachelor's degrees in Exercise Science and Sports Medicine and a Masters degree in Exercise Physiology. Carlos is a Certified Strength and Conditioning Specialist, National Strength and Conditioning Certified Personal Trainer, American College of Sports Medicine Certified Personal Trainer, fitness editor for Kentuckiana Health and Fitness Magazine, Strength conditioning instructor for the University of Louisville Exercise Science Program, Fitness Consultant to Ms. America Program, and has more than 20,000 hours of personal training experience. Carlos can be reached by e-mail:  or 502.741.9428

For more information on personal training and wellness programs visit the ProFormance website at

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