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Recreation & Wellness Conditioning Center

The Recreation and Wellness Conditioning Center (formerly the Human Performance Center) provides Columbus State students, employees, and the Columbus community with low-cost personal training.

The RWCC is staffed by exercise physiologists, degreed and certified physical activity consultants, and exercise specialists who can provide clients with appropriate counsel on physical activity as well as proper program design and exercise prescription. In addition to physical activity counseling and exercise program design, the RWCC provides a variety of wellness profiles which offer valuable information on individual wellness and fitness levels.


What Is Foam Rolling?

Foam rolling is a really common form of soft tissue work that's cheap, simple, and effective, and it's exactly what it sounds like. Strategically rolling your body over a cylindrical piece of foam to create a desired effect.

Why Should I Foam Roll?
People use it for all different reasons, including, but not limited to:
– Muscle relaxation
– Increased blood flow to the area you're rolling
– Transitioning mentally from the rest of your day, to "work out mode"
– It just plain feels good (for most people!)

Foam Rolling Tips:
1. The first rule(s) of foam rolling – it will feel awkward at first and you will fall off at some point! And that's OK, and quite normal.
2. Pay attention to your body. It's critical that you use some body awareness when starting to foam roll. For example, foam rolling your quads is essentially doing a plank, and you wouldn't let your back sag in a plank, right? So why do it when you roll?
3. Take your time. You should use long, slow strokes, and spend a minimum of 30-60 seconds on each area.
4. Roll in multiple directions. Depending on the muscle, you can not only roll up and down, but side to side as well. Play around with it and see what feels good to you.

When Should I Foam Roll?
For most people, foam rolling before their workout (after a little breathing, to help them relax) is perfect. Other people enjoy foam rolling post-workout as well, and that's fine, too. And finally, foam rolling on off days is perfect, as it can increase blood flow to the area and may help bolster recovery.


If you're interested in more information about foam rolling, stop by the RWCC and any of the specialists can help you!

Got a fitness question? We'd love to hear it! Contact with you question and it could be featured on our website.

The RWCC is a facility that offers a comfortable, non-threatening environment that is designed to make your fitness and wellness experience positive. Whether you are currently physically inactive or highly physically active, the RWCC has something to offer you. Call us at (614) 287-3843 or stop by Delaware Hall, room 083 and schedule your appointment today.


Monday – Thursday: 6 AM – 6 PM
Friday – 6:00 AM – 2:00 PM

Spring 2015 Wellness Workshops:

"Wednesdays at Noon" presented in the DX Lounge
February 4 -
The Benefits of Essential Oils
March 2-
Strengthening Your Core
April 1-
Stress Management Techniques


SPRING SEMESTER 2015 Personal Training is currently underway.

If you would like more information about this service, contact