In Parts 1 and 2 of "What Do You Do With That?" we took a look some uncommon implements at your local commercial gym. Bands and Boards are usually used to get you stronger, while a foam roller can be used for prehab/rehab. This means you use a foam roller to help prevent injuries and also bring you back from one.
Before we talk about what you do with a roller, let's figure out where to get one. There are many different types of rollers that you can buy. The most common is the foam roller. That is okay for the normal Gym Bro but not you. Foam rollers lose there shape and start to flatten out after a while so step it up to some dense material. PVC Pipe.
Besides having all of your home improvements needs, Lowe's also carries the perfect size PVC for you to roll on instead of the foam.
Now you have some different options when you roll up to Lowe's so I'll tell you what to look for. Keep in mind this is a home improvement warehouse so don't go in there and ask the nearest cat with a Lowe's vest where the nearest good piece of PVC is. You want to look for something that is a manageable size not a 10 foot piece that a guy has to fire up the table saw to cut down to size.
Your looking for something that is already cut to size and easy for you to transport. The size you want is 2 feet long with either a 3 or 4 inch diameter. For some reason the 4 inch in regularly out of stock so it might take a couple of times to get what you want. I use the 4 inch and it has been perfect.
What can I do with this hard piece of plastic? You are going to give yourself a massage with the PVC using your body weight to apply the pressure. Use the pipe to break up scar tissue and work out some knots. Focus on the tight spots of your body which usually means anything you can't see while standing in front of a mirror. Concentrate on your hamstrings, IT band (side of your leg), Quads, Glutes, and your Upper Back. Take each section and do a set number of passes with the PVC. Be consistent. If you want some advanced rolling techniques read this. I like to roll before every training session as a way to get some of the kinks out and get the blood flowing through out the body. You can incorporate it into your warm up along with some other exercises.
The other tool you see on my first pic is a lacrosse ball.
A lacrosse ball is solid rubber and can be used to pinpoint certain areas that need more attention. Lower body sections put it on the ground and roll on top. For the upper body put it on the wall, stand up against it and roll. Go easy. It will take some getting used to don't just plop down and hope for the best. Lacrosse balls can be found at any sporting goods store for about $3. No more excuses for feeling tight you have two viable options that combined are about $10 and will offer relief.
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