Foam Rolling Exercises Everyone Should Do
Unfortunately for many of us, our wallets don't allow that.
So, what's the compromised solution to this problem? Invest in a foam roller, and use it to massage yourself whenever you want.
Kyle Stull, the Senior Master Trainer for TriggerPoint Performance Therapy, recommends a handful of foam rolling exercises to aid in muscle recovery.
Equipment pictured: TriggerPoint GRID 2.0 Foam Roller
Lower Leg1 of 8
Stull suggests dividing the lower leg into two zones. The first zone is from the ankle to the calf, while the second is from the calf to just below the knee.
Begin in a seated position with your legs extended, and place one leg on the roller. The roller should be positioned just above the ankle. With your hands next to your hips, lift yourself slightly off the ground.
Roll slowly through Zone 1 for four complete reps. Next, set your hips down and rotate your leg side to side four times. Repeat this cycle for Zone 2, and switch sides when finished.
"Foam rolling the lower leg can help reduce tension in the hips, lower back, shoulders and neck," Stull says.
Upper Leg2 of 8
Similar to the lower leg, divide the upper leg into two zones. Zone 1 is from just above the knee to the center of the thigh. Zone 2 is from the center of the thigh to just below the hip.
Lie face down and support yourself on your forearms. Place one leg, just above the kneecap, on the foam roller. Roll slowly through Zone 1 four times.
Upper Leg Part 23 of 8
With the roller positioned near your mid-thigh, bend your leg to about 90 degrees four times. Repeat the cycle for Zone 2 before performing the entire sequence with the other leg.
"Rolling the upper leg can help reduce tension in the quads, improve core stability, and increase blood flow in the hips," Stull says.
Glutes4 of 8
Sit on the foam roller with it positioned under one of your glutes. Extend your legs and place your hands behind you for support. The leg of the glute being massaged should be slightly off the ground.
Slowly roll down and back by slightly bending the opposite leg. Complete four reps. Next, shift your hips side to side four times. Switch sides when finished.
Thoracic Spine5 of 8
Lie on your back with the foam roller just below your rib cage area. Place your hands behind your head and lift your hips off the ground.
Roll up to your shoulder blades and back down to the starting position four times. Once finished, roll back up to your shoulder blades, place your hips on the ground, and slowly bend your torso side-to-side four times.
"Foam rolling the thoracic spine plays an important role in how our arms move and our breathing," Stull says.
Lats6 of 8
Lie on one side with your hips, knees and feet stacked, and your bottom arm outstretched. The palm of your bottom arm should be facing up. Reach your other arm across your body to grip the foam roller.
Roll up and down just below the shoulder blade four times.
"Foam rolling the lats can provide better mobility from the shoulders to the hips," Stull says.
Lats Part 27 of 8
Reach your bottom arm out directly in front and swing it out slowly until it's in line with your body. Repeat this movement four times.