You Are Foam Rolling Wrong! How to Foam Roll in 2024 | Hyperarch Fascia Training

There’s a connective tissue running all throughout your body that not only holds all your muscles and organs together, but also has sensory and mechanical properties that may explain some poorly understood sports and medical phenomena.
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[@tarasdeputat5343]

Amazing Video As a Doctor 👨‍⚕️ of Physical Therapy, I strongly approve, appreciate, and guide almost all my clientele to work with Coach Chong or at least to watch his videos and apply this in their own life! Coach Chong Xie is amazing and these exercises are miraculous.

[@pradhanadanny]

How do we know if it is a knot?

[@yiyayi6648]

I'm really appreciate you shared this video,I was had pain in my cervical spine and back everyday,I tried massage and acupuncture,but it didn't work,I did it for a week according to your method ,now my cervical spine and back don't pain anymore!!

[@dna1238]

Many Thanks Coach 🎉🎉🎉🎉❤

[@buckast3907]

Will this help with myofascial pain syndrome? I have very bound up fascia in my pec muscles that won’t budge

[@Eltr7]

Is lacrosse ball good too

[@arthurbh]

Thanks for that, this is going to be helpful I suffer from chronic pain in the neck and the base of the skull due to an old injury when I was young, there is multiple fascia layers in the neck did you develop some exercises specifically for the neck? I'm saving up and looking into getting a membership

[@HyperarchFasciaTraining]

First we do it from the root, once the holistic system begins to heal. We will then remodel it’s all connected

[@arthurbh]

@@HyperarchFasciaTraining Doesn't say much, I've been working on strengthening fascia in my legs, arm and shoulders for couples of years now. I like your content, it has some more detail and puts a name on some of the stuff, helped made good progress. I guess from your answer, you didn't get quite the time or opportunity to get much done in that area

[@HyperarchFasciaTraining]

Fascia exercises I have are very potent, a couple of years? That’s not my type of exercises. We should see significant difference in week of 12 with the right practice.

[@arthurbh]

@@HyperarchFasciaTraining I'll give it a go when I can afford it, what I meant was, I have been doing exercises that have been engaging fascia tension, but not the way you do it with targeted fascia exercises

[@MasculineVitality]

Why don’t you use a lacrosse ball they are more firm and can break up kinks a lot better.

[@Kaayb_96]

Can I use a lacrosse ball or is that to hard?

[@houndsaregreat]

Thanks for the info coach Chong. I've had chronic full body aches and pains for ten years at least at age 28 that's bad enough it interferes with my ability to work and support myself. The more I listen to your videos the more I think it may have to do with very poor fascial health. I feel like my body is riddled all over with those little knots.

[@HyperarchFasciaTraining]

Book a call when you ready on the website

[@vivekrugbeer3926]

How often should we do this?

[@Haliconable]

This is pure gold. As someone who both suffers to EDS and has a traumatic brain injury, your content has been a true blessing. I've been working hard to restore my myostatin and countless fascia adhesions from a lifetime of contact sports and can only bow down in gratitude that you're sharing this knowledge for free. 🙏 I truly hope more people in similar situations had access to this kind of infornation early in their life before we end up throwing our body function into the garbage can

[@HyperarchFasciaTraining]

Thank you!

[@Haliconable]

@HyperarchFasciaTraining It's scary how accurate your fascia trigger point diagram is for releasing neuropathic pain. Have you ever considered creating a treatment program for EDS? I'm telling you, you're on to something here! EDS is normally seen as something you can only manage, but with with your approach I can literally feel my fascia reconfigure to how it used to be when I was young - which is ironically the time when people with EDS is often athletically superior compared to others.

[@gavo1765]

If I feel a lot of pain on the sides should I stop or keep going? I just feel like those are really bad adhesions but not sure if it’s good pain or bad pain.

[@emilioirving4590]

Maybe a softer ball

[@ThePeirces]

Would a theragun be just as effective? Hopefully I just ordered one. Rolling on the ground is something I can do every once in a while but a theragun I could use more often.

[@maacbond5419]

do you do this before or after fascia training?

[@HyperarchFasciaTraining]

It depends, it could be before or after

[@nachokraut]

@@HyperarchFasciaTraining depends on what?

[@MoshitaMaruma]

Hello coach Chong just a quick question do you recommend me doing this fascia stretching and a normal full body stretch at night? I'm a footballer currently I had an adhesion on the left leg of the calf

[@MoshitaMaruma]

I'm using a red cricket ball should I continue with it or strictly use a tennis ball?

[@veenabsiddegowda6023]

❤

[@jefflaxier7484]

Phenomenal results, thank you!

[@HyperarchFasciaTraining]

Glad it helped!

[@xaverrussel491]

why you're not roll the palm of the hands like the feet

[@Breadstar90]

This is actually hard work!

[@noexist29]

bruhhh The tennis ball slips a lot and comes out especially with my quadriceps.

[@lesleconsdudra]

thank you so much

[@adapoy88]

What do you think about those power massagers like TimTam, Hyperice, Theragun, etc.?

[@shainn2237]

Would interest me aswell

[@akatheprize]

same effect, without the workout effort to achieve the results

[@0nlyDiscipline]

Ive been doing fascia excresise for now more then 1 year but last month ive been focusing more and doing them more consistently ive also started to roll but i dont find adhesions in any of the areas. When i balance with a single leg in excresises as gait cycle or the triangle excresise i feel my glutes but while doing towel curls i dont feel glutes just shin& calf. Good things tho that i dont have anymore fascia plantar pain. Also i hear that you say that if you are glutes dominant its so easy to balance on your ball of the feelt in quad dominant but i can stand on my ball of the feet comfortable. Id appreciate a response

[@Dolfy1730bs]

Can you use a lacrosse ball

[@arcticdesertlife]

Oooh just busted out the tennis ball. Game changer over the foam Roller. Definitely got a handful of gnarly knots. Thx for sharing!

[@chineduokpuno1891]

Rolling Om a towel Is really hard..!

[@duncob7917]

have you moved over to your other channel now?

[@JD-hh2qb]

What about the ball under the toe? It feels funny when roll the ball under that big of the foot

[@黄大肥-w2r]

谢大师，请问b站有你的账号吗，好期待能在国内参加你的课程或者线上课程。

[@HyperarchFasciaTraining]

有，但是没有更新。

[@BrandonGarciaDeLaFuente]

What about rolling out the adductors and groin?

[@beanzzzz4071]

Hey coach is a spike ball better than tennis ball for rolling?

[@silviamtz8961]

I have all the fascia knotts.

[@Ramitalk]

Having eds and hypermobility, should I roll after fascia training? Thank you for your content!

[@chillier8363]

thanks coach

[@ChunkypigPlayzMC]

Should we do this after sport/working out, or before sport/working out

[@TheCreeperGaming123]

Both

[@ChunkypigPlayzMC]

@@TheCreeperGaming123 if im going to also static stretch after working out, should i foam roll or stretch first?

[@amrit9302]

Hi coach, would a deep tissue massage also be good to get rid of fascial adhesions?

[@HyperarchFasciaTraining]

It depends, not always work because you need healthy fascia cells

[@hermanlondono1690]

Hi, can i make this with massage gun ??

[@RoBsa193]

can a partly deflated or old tennis ball make it harder to get rid of adhesions

[@tenioladeji7681]

You pointed out the glutes as an area to focus on, are the hamstrings an area of concern as well? I am currently dealing with high proximal hamstring tendinopathy. I’ve been dealing with this issues for years and it the problem still remains. I am looking for ways to heal this one and for all! I am glad I came across this channel! Any advise you can give would be greatly appreciated!

[@HyperarchFasciaTraining]

You need to get assessment first. No advice can be provided

[@tenioladeji7681]

How do I book an assessment with you and what are the details?

[@Arabiangigachad]

how much should i do hyperarch in a week?

[@zaloco7124]

Do you do this everyday?

[@nilswinblad4510]

I have knee pain when running, jumping and like walking in stairs. What part should i roll for that?

[@HyperarchFasciaTraining]

Do the Basic 3 HFT exercise on the channel.

[@gaedxts7399]

Hello Coach Chong, I wanted to ask if I should do these foam rolling everyday or 3 times a week? And when I am foam rolling my quad I am feeling a lot of pain, it’s hurting a lot, should I still continue even if it hurts?

[@HyperarchFasciaTraining]

If there are fascial adhesions

[@mystictheninja1486]

why don't we do things like the hamstrings and neck?

[@HuginhoGaúcho10]

u can , I do it

[@HuginhoGaúcho10]

u can , I do it

[@vishweshwarac3598]

Does this help in groin pain

[@keny6833]

how do I combine this with the basic HFT, like I do it after or before I do HFT?

[@HyperarchFasciaTraining]

Look at the basic 3 exercises.

[@anthonystark8256]

Hamstring rolling not required?

[@HyperarchFasciaTraining]

no, there are reasons

[@AngeNoua]

well done! thank you

[@Clemsnman]

Would a massage gun work for this?

[@Alex-oh8kl]

no

[@Alex-oh8kl]

the massae gun just hits the fascia repeately doenst actuaoly do whats need to be done

[@xlo10junior22]

Roll every part of the body each 3 mins?

[@HyperarchFasciaTraining]

You may

[@hackmasterHQ]

I think the tennis ball works but so do foam rollers. I blew out my calf and foam rolled it for a week and was back to training MMA. Saying foam rollers don't work is a lie. It might not work as well, but it does work.

[@HuginhoGaúcho10]

he said it doesn't address the smaller tissues, never said it doesn't work at all

[@raphaeldeguzman7417]

As in popped your calf(calf strain)? Mine took 4.months to heal

[@hackmasterHQ]

@@raphaeldeguzman7417 It sounded like a tire popping.

[@raphaeldeguzman7417]

@@hackmasterHQ and you didn't take it to the physio?

[@hackmasterHQ]

@@raphaeldeguzman7417 No. I did take some HGH. That helped.

[@bruno8303]

Thanks

[@dx5292]

Thank you❤❤❤

[@HyperarchFasciaTraining]

You're welcome 😊

[@animal_culture76]

I just rolled out my calves because they were stiff as hell,now that I finished they feel more stiffer.What should I do now please?

[@orangotango9231]

this video is on activating fascia though

[@mohamedamro1210]

@@orangotango9231 no

[@RoBsa193]

it might be sore after but just keep rolling and theyll go away eventually alongside the excercises

[@dragonagariohd7147]

Should you not roll the shin muscle?

[@HyperarchFasciaTraining]

In some cases, we do.

[@rsg833]

🔥🔥🔥

[@jg1565]

Is this rolling routine performed daily?

[@PLUTOXGOAT]

3-5 times a week

[@kevinelyas5315]

What do u think about using message gun to do the job?

[@HyperarchFasciaTraining]

Different vibrations too many variables, result is not as good. Fascia needs softer mechanical intervention

[@sephefox]

Hello, I'm giving this try, as I suffer from chronic pain--diagnosed with fibromyalgia--especially in my feet/ankles/lower back/shoulders, and fascia knots and adhesions makes a lot of sense as a root cause. The problem is I find it agonizing rolling on the tennis ball. I've always been very tender to pressure, but I feel like my muscles react by cramping if I press too hard, even just the weight of my leg is extremely painful. I obviously have knots all over. What should I do to get through it? Should I go slower, or try to push through? Is there some other exercises I can do to break them up? Would massage help? Thank you.

[@HyperarchFasciaTraining]

Be gentle in the beginning, you need the basic 3 HFT exercises to help you with fascia flow.

[@williambyrnes9742]

Hope it works for you

[@thejedidiahjourney]

Does a lacrosse ball work?

[@AlexanderPaulVarela]

It’s better, the tennis balls lose their stiffness after rolling on them for long periods of time.

[@n1z4k66]

Hi coach or anyone in general, how many times hsould this be done in a week as a football player

[@PLUTOXGOAT]

3-5 times a week in General, start off with 3 then after a few weeks build up

[@thedanieldrew6695]

How about pulled hamstring

[@HyperarchFasciaTraining]

Depends on severity.

[@thedanieldrew6695]

@@HyperarchFasciaTraining it’s light nothing too bad , it goes away in a couple minutes but in my fascia trainings what can I do to relive that hamstring tension and soreness after soccer trainings