While rolling one’s legs on a cylindrical object might seem fruitless to the uninformed, foam rolling unlocks our bodies from the deviations in our kinetic chain. Daily habits such as sitting in front of a computer screen from 9 a.m. to 5 p.m. or cruising in a saddle for hours upon hours each week cause these debilitating deviations.
Though foam rolling is sometimes painful and time consuming, the exercise is a necessary evil. If done correctly, foam rolling can maintain healthy soft tissue and improve your range of motion.
To perform the exercise, you need one of a few rudimentary items: A foam roller, a tennis ball or a stick. And remember, you don’t need to roll every day. Instead, spend five to 10 minutes on areas that are sore and tight, and do this three to four times a week.
Thoracic Spine
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While lying on the floor face up, place a tennis ball on the right side of your spine. Put your feet flat on the floor with your knees bent at 90 degrees. Raise your hips off the floor and roll back and forth around your shoulder blades and mid-back, looking for those tender areas.
30 seconds to 2 minutes each side
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Cycling EventsChest
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Time in the saddle and sitting at your desk can cause your pectorals to tighten up. An effective remedy is to hold a tennis ball to your chest using both your hands. Apply pressure to your chest area and rub the ball back and forth, working on your tender areas.
30 seconds to 2 minutes each side
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Cycling EventsIT-Band
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Lie on your right side and place a foam roller perpendicular under your hip. Using your hands or forearms for support, cross your left leg over your right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling EventsQuadriceps
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Lie facedown on the floor and place the foam roller perpendicular to your leg to target the quads. Roll from the top of your quad to just above your knee. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling EventsAdductor
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Place the foam roller parallel to your leg and slightly bend the knee of the leg you're rolling. Place your forearms on the floor for support. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling EventsPiriformis
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Grab a seat on the floor and place a lacrosse or tennis ball under your gluteus region. Cross your right leg over your left quad. Use your hands for support by placing them on the floor. Practice small movements to roll out the posterior hip, and look for those tender spots. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling EventsSoleus
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Sit on the floor with your legs stretched out in front of you. Put the foam roller perpendicular to your right calf and cross your left leg over your right ankle. Use your hands to raise your body up. Roll the lower portion of your calves to the back of your ankle. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling EventsCalf
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Sit on the floor with legs stretched in front of you. Place the foam roller perpendicular to your right calf and cross your left leg over your right ankle. Use your hands to raise your body off the ground. Roll your entire lower leg from the ankle to the back of your knee. Switch legs and repeat.
30 seconds to 2 minutes each side
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Cycling Events
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