Top 5 Foam Rolling Exercises

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For many athletes, Foam Rolling has become a workout staple. In the simplest terms, Foam rolling is a type of self-myofascial release that puts pressure on to certain body parts to relieve pain. It’s also beneficial for regulating blood flow and stimulating the stretch reflex in muscles. Combining foam rolling with static stretching can lead to impressive flexibility improvements, which helps prevent injuries among athletes.

Upper Back Roll

1. Lie down with your back on the floor and place a foam roller underneath your upper back.
2. Cross your arms in front of you while longing your shoulder blades.
3. Raise your hips off of the ground, placing your weight onto the roller and shift your weight to one side, rolling the upper to mid back.
4. Alternate sides for 20 – 30 seconds

Lower Back Roll

1. Position the foam roller under your lower back and bend your arms and legs.
2. Press your feet and elbows into the ground and raise your buttocks off the ground.
3. Shift your body forward and backward while rolling the roller along your lower back.

Calf Roll

1. Place the foam roller underneath your lower leg with the other leg placed on the floor supporting some of your weight.
2. Place your hands at your sides and press down to raise your hips off of the floor, placing your weight against your calf muscle.
3. Roll from below the knee to above the ankle.
4. Repeat the movement on the opposite leg.

Hamstring Roll

1. While seated, extend your legs over a foam roller so that it is positioning on the back of the upper legs.
2. Place your hands to the side to help support your weight. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg.
3. Relax the hamstrings of the leg you are stretching and roll over the foam from below the hip to above the back of the knee.
4. Repeat the movement on the opposite leg.

Arm Roll

1. Lay on your side and place the foam roller underneath your armpit, while stretching your arm overhead, parallel to your body.
2. Roll upward, toward the armpit, pausing at any tender spots then roll back down and repeat.
3. Repeat the same movement on the opposite side.

For many athletes, Foam Rolling has become a workout staple. In the simplest terms, Foam rolling is a type of self-myofascial release that puts pressure on to certain body parts to relieve pain. It’s also beneficial for regulating blood flow and stimulating the stretch reflex in muscles. Combining foam rolling with static stretching can lead to impressive flexibility improvements, which helps prevent injuries among athletes.

Upper Back Roll

1. Lie down with your back on the floor and place a foam roller underneath your upper back.
2. Cross your arms in front of you while longing your shoulder blades.
3. Raise your hips off of the ground, placing your weight onto the roller and shift your weight to one side, rolling the upper to mid back.
4. Alternate sides for 20 – 30 seconds

Lower Back Roll

1. Position the foam roller under your lower back and bend your arms and legs.
2. Press your feet and elbows into the ground and raise your buttocks off the ground.
3. Shift your body forward and backward while rolling the roller along your lower back.

Calf Roll

1. Place the foam roller underneath your lower leg with the other leg placed on the floor supporting some of your weight.
2. Place your hands at your sides and press down to raise your hips off of the floor, placing your weight against your calf muscle.
3. Roll from below the knee to above the ankle.
4. Repeat the movement on the opposite leg.

Hamstring Roll

1. While seated, extend your legs over a foam roller so that it is positioning on the back of the upper legs.
2. Place your hands to the side to help support your weight. Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg.
3. Relax the hamstrings of the leg you are stretching and roll over the foam from below the hip to above the back of the knee.
4. Repeat the movement on the opposite leg.

Arm Roll

1. Lay on your side and place the foam roller underneath your armpit, while stretching your arm overhead, parallel to your body.
2. Roll upward, toward the armpit, pausing at any tender spots then roll back down and repeat.
3. Repeat the same movement on the opposite side.

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