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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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