I know, I know.. You’ve probably been told this a million times over and over, but listen up; I’m here to tell you again – just in case you forgot; START FOAM ROLLING!

I know it’s another thing to ‘add to’ the never-ending list of ‘Things To Do In Life’.. But really, you should be adding this to the top of that list, because the benefits of it, the more I look into it and feel it on my own body, seems to be never-ending.

Foam rolling helps to create and maintain long, smooth muscles by massaging out the knots and releasing trigger points. It’s also a fantastic (and cheap!) way to release the fascia, which is the thin layer of connective tissue that lies under the skin and wraps around every muscle and organ in the body. Fascia helps connect the muscles to the bones and joints and plays a key role in our structural integrity – so in a way it is like the scaffolding of the body.

Fascia is also where the nerves and the lymph nodes sit – so it is now being called a sensory organ because this is where pain originates and is communicated to the brain. Crazy, huh?

I started Foam-Rolling only a few weeks ago, and boy has it already changed my life. My body is really struggling at the moment, with a bad lower-back, tight hammies, ITB and hips that are out of whack. It’s all interlinked, and so when one thing is off, the body tries to make up for it in other ways, and overuses certain muscles for certain exercises or movements that it’s not meant to, leaving your body unaligned.. Which is what I’m currently suffering from.
However, foam-rolling every morning has taken away a lot of that pain of which I’m otherwise experiencing daily.

So are you listening to me now, when I say you should start foam-rolling? Or do you need more reasons?

If you do, then read on below for 5 reasons as to why you should make Foam-Rolling your new best friend.

1. It will break up scar-tissue:

Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body. When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain and usually clears up problems caused by tight fascia and muscles pretty easily.

2. It can improve digestion:

Many people, including myself, are dealing with digestive issues as a result of diet, stress, food allergies, and other environmental factors. Using the roller not only helps smooth out “knots” in the muscles and joints, but it helps create support and calms your nervous system, improving blood flow and circulation to the organs, which benefits digestion.

3. It can increase your flexibility:

We all know how important it is to stay flexible, especially as we grow older, and foam rolling can help with that too. Maintaining flexibility throughout your life reduces injuries, improves your athletic performance and keeps you strong and healthy into old age. So whether you’re into HIIT, yoga, or any other form of exercise, foam rolling can improve your performance and make you a more flexible, healthier athlete in general.

4. It helps prevent injuries:

When you work out hard, your muscles end up tight and develop knots from constant stress. And unless you want to end up with injuries and small knacks all the time, your best bet for staying injury-free is to foam roll as often as possible.
When you foam roll out the tight spots, it prevents those areas from becoming injury trigger points which could eventually lead to shin splints, neck immobility, knee pains and painful IT bands.

5. It will help improve your posture:

Good posture is so important because of two things; the way you carry yourself and how the world sees you, and also because bad posture increases the risk of back and neck pain along with other things. Using the roller improves circulation and blood flow, allowing the body to restore and align, making you taller and more confident.

So the next time you go to the gym and see all the foam-rollers sitting in the corner, don’t be shy to pick one up and give it a go. Even better, invest in one you can have in the house and use for a few minutes every day.

If you dedicate a little time, every day, you’ll quickly see and feel results. I promise!

Stay tuned for a series of Foam Roller Exercises to help with tight IT bands, glutes, hammies and back-pain.

Caroline x

The post 5 REASONS WHY FOAM-ROLLING IS YOUR NEW BEST FRIEND. appeared first on Caroline Høgh Groth.

You can use this yoga stretching flow when you need a good and much needed release for your sore muscles, or simply as a relaxant before bedtime. It’ll allow you to sleep more peacefully and deeper as you’ll help to release stress throughout the body.

You can move through this as quick or as slow as you please. The slower you move, the deeper the stretch will be. The quicker you’ll move, the more dynamic it’ll become and add to the strengthening of your muscles.

Never try to force a stretch or push your joints into a position they cannot get into.
Flexibility takes time, and you should always remember to honour your body & respects it’s current capabilities so you can remain injury-free.

Enjoy! Caroline x

*Wearing The Upside Sport.

The post Yoga Stretching Flow appeared first on Caroline Høgh Groth.

And so, obviously, it was a no-brainer when Westfield asked me to head in to find my favourite look to get bendy and active in – more so than I am. I jumped at the opportunity to head into my favourite; The Upside – I love the fit and feel that Jodie and the team is creating with The Upside. It hugs & tightens at just the right places and doesn’t at others (read: love handles).
And the prints are next level – as you know, I’m a mixed bag of lollies, so it suits me and my personality just right!

What Westfield does GREAT is curating the season’s best fashion under one roof, so that you can find fashion that fits your style – without the inconvenience of having to jump in the car to go to yet another store.

Westfield has launched its Spring Summer 2016/17 campaign ‘The Front Line’ which aims to capture the energy and confidence that comes from pursuing your ambitions, while embracing a unique and individual approach to who you are. To bring this ethos to life, Westfield has partnered with iconic Australian model Robyn Lawley as their SS16 Wellness & Beauty Ambassador – and hey, I’m doing a spin class with Robyn tomorrow morning (lucky me!).

From 15 – 16 October 19 Westfield centre’s across Australia will also host a Beauty and Wellness Weekend where shoppers can enjoy a range of beauty, health and wellness events – everything from beauty masterclasses to free yoga sessions and healthy juice bars. Visit westfield.com.au/beauty-wellness to view all the details for your area.

To give you a little snippet of, not only my awesome outfit from Westfield, but also a look into a few of my stretches & arm balances on a regular day, I’ve put together a little programme below you can use – please make sure you have exercised/are warm before trying out these exercises and stretches as it’s particularly hard on your lower back. And above all; listen to your body and fitness-level!

You can shop the latest from The Upside here and also brows the activewear trends here!

Enjoy and let me know how you go,

Cxx

Arm balances & Stretches:

1. Handstand leg reaches (against wall)

2. Ganda Bherundasana (no chin touch)

3. Bakasana (Crow Pose)

4. Uttanasana (standing forward bend)

5. Tricep Stretch

The post Caroline Groth x Westfield – Stretch of The Day #JoinTheFrontLine appeared first on Caroline Høgh Groth.