Monday's Retail Madness

Nothing is better for sore, tight, overworked muscles than a great massage. However, this fit frugalista cannot justify spending $100+ on a massage every time a muscle aches. Enter the frugal fitness solution: a foam roller. This device is a great tool for stretching out and massaging tired and sore muscles. The roller creates the same movement as the techniques used by massage therapists in giving a sports massage, which helps release muscles that have become tight or sore due to overuse, injury or lack of stretching.

Gaiam offers both half and full rollers on its website with prices ranging from $9.99-$29.99.

Here are a few exercises for stretching and massaging your muscles:

1.) Back-Lie down on the roller lengthwise so you head, kneck, shoulders and back are on the roller. Keep knees bent with feet flat on the floor. Gently rock yourself from side to side allowing the roller to massage your back.

2.) Upper Back- Lie cross wise on the foam roller so only your shoulders and upper back are on the roller. Hands behind the ears, as if you were doing situps on a stability ball. Feet are on the ground with knees bent. Slowly roll back and forward targeting the roller on the upper back.

3.) Glutes- Sit on the roller with hands on the ground behind you and feet on the floor in front of you. Begin rolling slowly forward and backwards to release glute muscles.

4.) Hamstrings- In the same position as above, move the foam roller down so it sits on the back of the legs now. Roll the roller up and down the hamstrings slowly.

5.) Calves- Continue with the same exercise as above but move the roller down to target the calves. Keep the buttocks off the floor to place a little bit more pressure on the muscles resulting in a deeper massage.

6.) IT Band- This is a really great massage/stretching technique for walkers and runners who will naturally have tighter IT bands. Lie on your side with the foam roller under your hip and legs stacked. One hand should be on the floor. Take the top leg and place your foot in front of the other leg that is still on the floor and straight.(as if you were doing inner thigh leg lifts). Slowly roll the foam roller from your hip down towards your knee.

Fit Tip: Gently roll the foam roller over areas of your muscles that feel tight and stop on an area where you feel a lot of tightness. Hold until the muscle relaxes and continue to roll. Make sure you use the roller on the muscles and not on your bones or joints.

If you want more ideas for massage and stretching with the foam roller, check out the book, Foam Roller Techniques for Massage, Stretches and Improved Flexibility by Michael Fredericson, available at Amazon or the DVD The Foam Roller Workout & Massage with Michaela Sirbu also available at Amazon.