The craze of foam rolling has really just taken off. A foam roller is definitely an essential piece of equipment that every athlete needs and rolling should be done everyday!
- improve Range of Motion (ROM) of a joint, reduce tightness and tension
- use it together with your static, dynamic, or PNF stretching protocols to improve muscle length, flexibility and mobility
- improved recovery and diminishes effects of Delayed Onset Muscle Soreness (DOMS)
So, how would you like to have your own personal massage therapist?!?!
Equipment Needed
1.) PVC pipe 3 inch in diameter
2.) Hack Saw – to cut pipe
3.) Sander/ Sand Paper (if you have patience)
4.) Two Clamps- to hold roller in position
5.) X Acto knife
6.) Yoga Mat
7.) Glue – Must be be excellent glue to hold rubber in place on PVC pipe
8.) 12 inch ruler- for pretty clear reasons
Instructions
1.) Cut PVC pipe with a hack saw 12 inches in length. Draw the lines needed on it if you can not cut in a straight line.
2.) Sand the edges until they are smooth, unless you like to bleed
3.) Cut the yoga mat to the length of the pipe, with a enough to over lap to ensure the whole pvc pipe is covered. Than cut off the excess yoga mat.
4.) Make sure the connecting edges of the yoga mat are cut at opposite 45 degree angles. *This may not make sense at first, but if this is not done the yoga matt will not fit nicely when it is wrapped around the PVC pipe.
5.) Put glue all over the yoga matt.
6.) Wrap the yoga matt around the pvc pipe.
7.) Clamp each end of the roller. Use a ruler over the seam of the yoga mat to hold everything in place.
8.) Let dry according to the glue specification
9.) Roll out baby!!!
If you need help or would like one us to make you one, don’t hesitate to contact us … CoverGround9 {at} Gmail.com
{ 2 comments… read them below or add one }
What kind of glue did you use. I have all the materials, but I really don’t want to make a crucial mistake at this point by using the wrong glue.
please help.
Any super glue will glue…Gorilla GLue is probably the best!