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Index
Cover Title Page Copyright Table of Contents Introduction
About This Book Foolish Assumptions Icons Used in This Book Beyond the Book Where to Go from Here
Part 1: Getting Started with Rolling
Chapter 1: Rolling for Life
The Mind of an All-Pro Roller Rollers 101 Getting Under Your Skin Key Questions for You Working Out with Rollers Using Rollers to Manage Your Injuries Preventing Injuries with Roller Treatments
Chapter 2: Choosing the Right Roller(s) for You
Not All Rollers Are Created Equal Other Equipment You May Want Finding a Roller to Meet Your Needs
Chapter 3: Finding the “Perfect” Roller Launch Pad
Improvising in Unique Roller Settings Finding a Relaxing “Roller Rink” Having Enough Room to Roll Other Tips to Rolling Right Padding and Pressure Relief
Chapter 4: Caring for Your Roller
Cleaning Your Roller: Illness Prevention 101 Understanding What’s Good and Bad About the Covering on Your Roller Storing Your Roller
Chapter 5: Roller Safety 101
Assessing the Safety of Your Roller Rink Who Should Not Be a Roller What Not to Roll Avoiding Injury on a Roller
Part 2: Rolling the Right Way
Chapter 6: Timing Is Everything: When and When Not to Roll
Knowing When to Roll Knowing When Not to Roll
Chapter 7: Warming Up Your Body for the Roller
Preparing Your Entire Body for the Roller Warming Up Your Mind Before Rolling Getting the Rolling Site Ready for Contact
Chapter 8: Work With Your Muscles, Not Against Them
My Five Ryan Rolling Rules Working with Your Muscles by Keeping Them Hydrated Good Roller Pain versus Bad Roller Pain
Chapter 9: Supercharging Your Post-Workout Recovery with a Roller
The Value of the Recovery Give Me Six: The Six-Minute Recovery Roll-Down Stretching a Freshly Rolled Muscle Common Recovery Mistakes to Avoid
Part 3: Meeting the Muscles You’re Rolling Over, and More
Chapter 10: Discovering What’s Under the Skin: Knowing Your Anatomy
Muscles and Tendons Bones and Joints Fascia What’s a Myofascial Trigger Point? The Treasure Hunt
Chapter 11: Upgrading Your Posture
Why Good Posture Is So Important Understanding Posture Key Landmarks for Evaluating Posture What Does Perfect Posture Look Like? What Does Poor Posture Feel Like? Improving Your Posture
Chapter 12: How Muscles and Joints (Supposedly) Work in Harmony
Your Body — The Ultimate Machine Understanding How Healthy Muscles and Joints Work Together Knowing When Your Body Needs a Wheel Alignment
Chapter 13: Fascia: Taming the Beast
How Tight Fascia Makes Even Simple Movements Hard Tight Fascia’s Impact on Other Types of Tissue Tips for Healthy Fascia
Chapter 14: Managing Scar Tissue
What Is Scar Tissue? Four Phases of Scar Healing Factors Making Scar Tissue Good or Bad Symptoms of Scar Tissue Pain Types of Scars Tips to Manage Scar Tissue
Part 4: Unlocking Tight Muscle and Fascia with Rollers
Chapter 15: Scouting Your Body for Pain, Stiffness, and Restrictions
Constructing and Interpreting Your True Past Medical History Body Assessment Finding the Source of Your Pain Putting Your Scouting Report Together
Chapter 16: Unlocking Your Upper Legs
Ryan Rolling Rules for the Upper Legs Unlocking the Quads (aka the Workhorses) Unlocking your Iliotibial Band (ITB) Unlocking the Groin Muscles Unlocking the Hamstrings
Chapter 17: Unlocking Your Lower Legs and Feet
An Inside Look at the Lower Legs and Feet Ryan Rolling Rules for Lower Legs and Feet Unlocking the Calf — Back of Shin Unlocking the Peroneals — Outside Corner of Lower Shin Unlocking the Ankle Dorsiflexors — Front of Shin Unlocking the Arch
Chapter 18: Unlocking Your Lower Back and Hips
Ryan Rolling Rules for Your Hips and Lower Back An Inside Look at the Lower Back and Hips Unlocking the Lower Back — Back Extensors Unlocking the Front of the Hip — Hip Flexors/Upper Quad Unlocking the Side of the Hip — Hip External Rotators, aka “The Ladder” Unlocking the Back of the Hip — The Glutes, aka “The Roof”
Chapter 19: Unlocking Your Chest, Upper Back, and Neck
An Inside Look at the Chest, Upper Back, and Neck Ryan Rolling Rules for Chest, Upper Back, and Neck Unlocking the Front of Your Chest — The Pecs Unlocking Your Upper Back — Shoulder Blade Stabilizers Unlocking Your Side — Latissimus Dorsi Unlocking Your Neck — Upper Trapezius
Chapter 20: Unlocking Your Shoulders and Arms
An Inside Look at the Shoulders and Arms Ryan Rolling Rules for Shoulders and Arms Unlocking the Front and Side of the Shoulder — Delts Unlocking the Back of the Shoulder — External Rotators Unlocking the Palm-Side of the Forearm — Wrist Flexors Unlocking the Back of the Forearm — Wrist Extensors Unlocking the Palm of the Hand — Finger Flexors
Chapter 21: Foam Rolling Workouts and Key Stretches
Strengthening with a Roller Stretching with a Roller Upper-Body Roller Workouts and Stretches Core and Spine Roller Workouts and Stretches Lower Body Roller Workouts and Stretches
Part 5: Workouts, Stretches, Injury Management, and Injury Prevention with Rollers
Chapter 22: Injury Management with Rollers
ROLLER Treatment Planner Shoulder Injuries Elbow Injuries Lower Back Injuries Hip Injuries Thigh Injuries Knee Injuries Ankle Injuries
Chapter 23: Injury Prevention with Rollers for Your Sports
What Is Injury Prevention? Three Steps to Prevent Injuries Applying the Three Steps to Preventing Injuries in Your Sport
Part 6: The Part of Tens
Chapter 24: Ten Roller Do’s and Don’ts
Do Breathe Do Trust Your Roller and Your Body’s Response Do Be Creative Do Toughen Up Do Follow Up Your Roll with Reset Moves Don’t Hold Your Breath Don’t Roll on Swollen and Inflamed Injuries Don’t Add Joint Motion Too Early Don’t Work Against Your Body Don’t Roll on Nerves, Bones, or Open Wounds
Chapter 25: Ten Changes Your Body Will Feel from Rolling
Looser Muscles Increased Joint Range of Motion Less Effort to Move Smellier Urine Faster Warm-Up Less Pain and Fewer Injuries Increased Muscle Strength Improved Posture Faster Recovery Better Sleep
Chapter 26: Ten Groups Who Love Rollers
Stiff or Inflexible People The Injury-Prone Runners Mature Athletes Cross Trainers Bikers Stop-and-Go Athletes Walkers and Hikers Human Cardio Machines Yoga Haters
Index About the Author Advertisement Page Connect with Dummies End User License Agreement
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