BodyRok

Hii! I've added some bits I love surrounding BodyRok/fitness to this page: stretches, playlists, products.

And if you're finding this after joining one of my classes welcome!! Thank you for joining me for your workouts and I can't wait to see you next time :))

SPOTIFY

Elizabeth NoraUser · Elizabeth Nora

All of my class playlists are available on my profile! xo

RESOURCES

Sanne Vloet's foam roller technique is one I hadn't been exposed to before, and since discovering it a year and a half ago have found it to be the most effective method to release knots and pain clusters from your muscles, allowing you to regain full access and function of your working muscles.

I follow her routine exactly hold each pain point for 90 seconds, it takes me about five minutes per muscle area - quad, inner thigh, glute. abductor on each side, then spine and obliques.

And I definitely use the stopwatch on my phone when I'm pressing a knot into the foam roller to ensure I'm holding it for the full 90 seconds.it's uncomfortable but it's meant to be, breathe through it, let your body release the tension in your muscle and reintegrate.

I'll feel my muscle literally flatten against the foam roller after holding. I'm looking for that release in fact, though I don't force it but rather allow it to happen by giving it time to do so. This is why the 90 second hold is so important! It's going to hurt before it releases and the timer keeps me in it.

The workout following your foam roller muscle release will be incredibly powerful, you'll feel so much stronger through the ability to use your entire muscle.

If you're just starting - any foam roller will do! I do prefer the smooth ones over the spiked ones (see the thumbnail above) I use this 18 inch one from Amazon (I really like it but I bet they're all the same ,and there are cheaper ones!) and I also use this hot yoga towel under my non-working leg for support/comfort, but any towel will do (but if you also do hot yoga this is a great mat towel). I do also use foam blocks when needed to prop myself up in stretching/tension-release positions. They're helpful in spots for me that are really tight and using the floor to support me is too low, but these are definitely not required.

Powerful practice! I try to follow this routine at least once a week with some weeks being better than others (again it really is a practice of integration - celebrate any time you do it) Let me know what you think!! xx