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FOAM ROLLING (self myofascial release)

By Cary Raffle | MS Exercise Science & Health Promotion | Certified Personal Trainer | Certified Orthopedic Exercise Specialist | www.trainercary.com | 917-603-3813 | Check with your doctor before beginning a new exercise program | Exercises are appropriate for most people, but it is best to meet with a qualified trainer for selection and instruction

Exercises NOTES
1

foam roll static hold - calf

1. Sit on the ground with your legs straight, with one leg crossed over the other, and a
foam roll under the calf of the bottom leg.
2. Lift your butt off the ground, so that your weight is supported by your hands and the
foam roll.
3. Keeping your body position still, hold this position for the prescribed amount of time.
5. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

2

foam roll - quadriceps

1. Lie facedown on the ground supporting your weight on your forearms with a foam roll under one thigh and the other leg crossed at the ankles.
2. Roll along the quads from your hip to just above your knee.
3. Spend more time rolling over any sore spots you find on the front, outside, and inside of the thigh.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

3

foam roll - hip flexor

1. Lie face down on the ground, supporting your weight on your elbows, with a foam roll under one thigh and the other leg crossed over at the ankles.
2. Roll along the front of your upper thigh to your hip.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating on the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging the front of your upper hip.

4

foam roll - it band

1. Lie on your side supporting your weight on your forearm with a foam roll under the outer thigh.
2. Glide your body over the foam roll from your hip to just above the outside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

5

foam roll - tfl

1. Lie face down on the ground with a foam roll under one hip. Support your weight with your forearms and the foot of the opposite leg.
2. Roll along the front and slightly to the outside of your upper thigh, just below the pelvis.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

6

foam roll - hamstring

1. Sit on the ground with your legs straight, with one leg crossed over the other, and a
foam roll under the thigh of the bottom leg.
2. Lift your butt off the ground so that your weight is supported by your hands and the
foam roll.
3. Keeping your hands still, move your body back and forth, rolling the length of your hamstrings, from your knee to the top of your thigh.
4. Spend more time rolling on any sore spots you find.
5. Complete the set on one side for before repeating on the opposite leg.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your hamstrings.

7

foam roll - piriformis

1. Sit on the ground with your butt on a foam roll.
2. Roll along your glutes to your lower back.
3. Spend more time rolling on any sore spots you find.
4. Continue for the full set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.

8

foam roll - low back

1. Lie face up on the ground with a foam roll under your back and your hands supporting your head.
2. Roll from the middle of your back down to the base of your spine and back up.
3. Spend more time rolling on any sore spots you find.
4. Continue for the full set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: Massaging your lower back.

9

foam roll - mid to upper back

1. Lie face up on the ground with a foam roll under your mid back and your hands supporting your head.
2. Lift your butt off the ground so that your weight is supported by your feet and the
foam roll.
3. Roll from the middle of your back to your shoulders.
4. Spend more time rolling on any sore spots you find.
5. Continue for the remainder of the set.

Be sure to: Place as much weight on the foam roll as you can tolerate.

You should feel it: As if you were getting a deep massage.