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Foam Roller

Shoulder Blades Roll

Shoulder Blades Roll

A.

Lie faceup on floor with foam roller under upper back at tops of shoulder blades, legs bent, feet flat, and arms crossed over chest. Press into roller and raise hips off floor to start. Move backward until roller reaches midback, then reverse the movement. Continue, rolling slowly along upper back, shoulder blades, and midback for 1 minute.

IT-Band Roll

IT-Band Roll

A.

Lie on floor on right side with foam roller under your right hip, feet stacked, left hand on left hip, right forearm on floor perpendicular to body. Cross left leg over right to plant ball of foot on floor in front of right leg, then press into right forearm to lift torso off floor to start. Move forward until roller reaches your knee then reverse movement. Continue, rolling slowly along the outside of your right thigh for 1 minute. Switch sides; repeat.

Glutes Roll

Glutes Roll

A.

Sit on foam roller with knees bent, feet flat, and hands on floor behind hips with fingertips facing away from you. Cross right ankle over left leg above knee, shifting body slightly toward right so roller is on back of right thigh, just below glutes. Move forward until roller reaches your lower back, then reverse the movement. Continue, rolling slowly along right glute for 1 minute. Switch sides; repeat. That's 1 rep.

Lower-Back Roll

Lower-Back Roll

A.

Start faceup on floor with foam roller under your midback, legs bent, feet flat, and arms out to sides with palms flat. Press into palms and raise hips off floor. Move backward until roller reaches lower back, then reverse the movement. Continue, rolling slowly along your lower back for 1 minute.

Supported Splits

Supported Splits

A.

Begin in a low lunge position with right leg forward, placing a yoga block or foam roller underneath right thigh while keeping torso upright.

B.

Tuck left toes under, inching left leg out into an extended position along the floor, simultaneously extending right leg, drawing right toes toward ceiling. Hold this supported split variation for 30 seconds before switching sides and repeating.

Quad Foam Roll

Quad Foam Roll

A.

Lie facedown on the floor with your legs extended and your torso propped by your forearms. Place a foam roller under one thigh. Raise your opposite foot so that your weight is resting on the foam roller.

B.

Rock back and forth so that the foam roller rolls up and down your thigh.

Mistakes and Tips:

Move through the stretch slowly.

Roll all the way from your hip flexor to the top of your knee

Press your thigh into the foam roller to increase the pressure.

Lats Foam Roll

Lats Foam Roll

A.

Lie on your side and position a foam roller horizontally under your armpit with your bottom arm extended overhead and against the floor. Your other hand should be in front of you for support.

B.

Slowly roll your body upward over the foam roller so it travels downward against your lat. When the roller reaches the bottom of your ribcage, pause, then reverse the direction back to the starting position.

Mistakes and Tips:

Avoid rolling too quickly. Start with a slow tempo, moving across the muscle in a controlled fashion.

Start with light pressure and increase throughout the set.

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