Exercises to do with the foam roller

by Home Workouts

  • Target each muscle for up to two minutes at a time.
  • Pause for 20-30 seconds on trigger points
  • Pinpoint the sore or tight area of your muscle.
  • Control your body as you slowly lower the targeted area so it’s centred above the roller.
  • Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
  • The pressure alone provides benefits, but you can also roll slowly back and forth to further stimulate the area.
  • Continue to move slowly along the muscle with the roller, stopping and holding in the areas that need more focus.

quadriceps roll

Quadriceps roll

Lie face down with the roller placed under your thighs (you can either roll both quads at once or move one leg off to the side and work on one leg at a time.) Prop yourself up on your elbows and roll forward and back from above your knee to your hip.

calves roll

Calves roll

While sitting on the ground, extend one leg straight out in front of you and place the foam roller under that calf. Rest your other foot on the floor with the knee bent. Prop yourself up with your arms extended behind you down to the floor. Lift your butt off the floor slightly and begin rolling from your ankle to just below your knee. You can rotate your leg in and out to work the sides of your calf. Keep your ankle flexed to engage the calf muscle while rolling it. To increase the intensity, place your free foot on top of the shin that is on the roller. This forces your calf to press down harder onto the foam roller. Repeat on the other leg.

inner thighs

Inner thighs

Down on your side with the roller underneath the side of your quad muscle. Place the foot of your other leg on the floor in front of the leg that’s on the roller. Support your upper body with the forearm that’s closest to the ground and the hand of your other arm. Roll back and forth along the outer thigh from above your knee to just below the boniest part of your hip, pausing as you go to hold the roller on specific spots for 20–30 seconds.

upper back

Upper back

Lie down on the foam roller with it positioned just below your shoulder blades in the middle of your back and perpendicular to your spine. Place your hands behind your neck to support your head but be careful not to pull on your neck. Bring your elbows in and toward your chest to protract your shoulder blades. Bend your knees, lift your butt off the ground and roll forward and back from your mid-back to a few inches below your head neck. Be careful around your neck and lower back. These sensitive areas should be avoided.



Lie down on one side with the foam roller underneath your armpit and perpendicular to your body. Extend your lower arm in line with your body. Roll back and forth from your armpit down to your mid torso. Lean your body forward or backward to get deeper into the muscle. Repeat the exercise on the other side.

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