Increase your flexibility with these foam-roller moves.


Created by: Jeanine Detz, SHAPE Fitness Director

Level: Beginner; Intermediate; Advanced

Works: Total Body

Equipment: Foam Roller

Give yourself a mini massage while increasing your flexibility with these foam-roller moves. This plan will help iron out the kinks in your upper and lower body – it's perfect for after a workout or a long day at the office. In fact, foam rollers offer many of the same benefits as a sports massage, relieving tension and breaking down scar tissue. It's best to perform foam roller exercises when your muscles are warm, especially after your workout. It may hurt a bit at first, but breathe through the pain and focus on areas that are especially tight or carry a lot of tension.

Do these moves in order for a minute or more (depending on how tight you feel.)

This workout features the following exercises:


2.) Glutes Roll

3.) Calf Roll

4.) Upper Back Roll

5.) Shoulder Blades Roll

6.) Lower Back Roll

Try more workouts created by SHAPE Fitness Director Jeanine Detz, or build your very own workouts using our Workout Builder Tool.