Foam roller exercises

Foam rolling is a form of self massage that you perform with an object that looks like a swimming-pool noodle, called "foam roller".

Specifically, it "irons out" knots, also known as trigger points in the muscles.

Foam rolling improves the quality of muscle tissue, while stretching and lengthens it.

When combined with stretching, it can also increase your range of motion, ease muscle soreness, and prevent injury.

Ultimately it helps your body recover and feel better.

A foam roller is one of the most valuable fitness tools you can have at home or at the gym.

If you want to keep your body healthy and strong, then add these 5 easy foam rolling exercises to your fitness program.

When to Foam Roll?

You can use a foam roller anytime of the day, but ideally, you do it pre-workout and pre-stretching to loosen stiff muscles or after your workout to aid muscle recovery says "Joe Dowdel", a certified personal trainer and author of the "Ultimate You."

Here are the 5 foam rolling exercises to make your body feel awesome!

Foam Roller Exercises:

  • Calf
  • Hamstring
  • Butt
  • IT-Band
  • Upper-Back

The Routine

* Scroll down past the image to see full instructions on how to roll each body part.

Foam rolling exercises for beginners


Calf foam roller

1. Sit on the ground with your legs straight and your roller under the claves. Cross your right leg over the left. Your roller should be just above the ankle and below the knee. Lift your butt off the ground so that your weight is supported by your hands and the roller.

2. Roll the length of your calf from the back of your knee to the Achilles tendon. Roll up and down for 30 to 60 seconds.
When you find that tender or a really sore spot, stay still until you feel the tenderness is reduced. Switch legs.


Hamstring foam roll

1. Sit with your right leg on the roller; bend your left knee, cross your left ankle over your right. Put your hands on the floor behind you for support.

2. Roll up and down from your knee to under your right butt cheek for 30-60 seconds. Hold longer on the tender spot and switch legs.


Butt foam roller

1. Sit on your foam roller and adjust it so that it’s slightly below your butt. With both knees bent, lean toward the left hip, putting your weight on your hands for support.

2. Roll the bottom butt cheek for 30 to 60 seconds. Hold on a sore spot for longer until soreness is reduced. Switch sides and repeat.


IT Band foam roller

1. Lie on your side with the roller under your left hip. Tighten your abs and glutes for balance.

2. Slowly roll down from your hip down to the knee for 30-60 seconds. Switch sides and repeat.


Back foam roller

1. Start lying face up with the roller underneath your shoulder blades. Interlace your fingers and place them behind your head to support the weight of your skull.

2. Push with your feet to roll up and down your upper back. Roll from shoulder blades to the mid-back  for 30 to 60 seconds.

There you have it!

5 easy foam roller exercises to iron out knots from your muscles.

Foam rolling is an inexpensive and effective way to self massage your muscles and improve their quality. You’ll gain flexibility, mobility, and also prevent injury.

For more foam rolling exercises, check out our "Foam Roller Exercise Poster" below.



The poster features 15 of the most essential exercises to do on a roller.


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