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Foam Roller Routine

Foam Rollers are great for providing a deep stretch and massage at the same time. YOU SHOULD CONSULT WITH YOUR PHYSICIAN OR OTHER HEALTH CARE PROFESSIONAL BEFORE STARTING THIS OR ANY OTHER FITNESS PROGRAM.

Exercises NOTES
1

foam roll - pec major

1. Lie facedown with a foam roll under one side of your chest.
2. Roll along one side of your upper chest.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

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

You should feel it: Massaging your chest.

2

foam roll - latissmus dorsi

1. Lie on your side with a foam roll under your armpit.
2. Roll along your side to your lower back and back up to your armpit.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the opposite side.

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

You should feel it: Massaging the side of your back.

3

foam roll - low back (quadratis lumborum)

1. Lie on your side supporting your weight by one forearm and both feet with a foam roll under the side of your lower back.
2. Roll along the side of your torso, from just below your rib cage down to the top of your pelvis.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating with the opposite side.

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.

4

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.

5

foam roll - peroneals

1. Lie on your side with your forearm on the ground underneath your shoulder and your legs resting on top of a foam roll placed just below your knee.
2. Bend and straighten your legs to roll down to your ankle and back to just below your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating on the other side.

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

You should feel it: Massaging the side of your lower leg.

6

foam roll - tibialis anterior

1. Start on your hands and knees with a foam roll under the front of your shins, just below your knees.
2. Keeping your hands still, pull your knees toward your hands and roll back and forth.
3. Spend more time rolling on any sore spots you find.
4. 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.

7

foam roll - adductor

1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side.
2. Roll along the inside of your thigh from your pelvis to the inside of your knee.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side for before repeating on the other leg.

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

You should feel it: Massaging your inner thigh.

8

foam roll - 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 hands still, move your body back and forth, rolling your lower leg over the foam roll.
4. Spend more time rolling on any sore spots you find.
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.

9

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.

10

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.

11

foam roll - lateral quadricep

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. Shift your body slightly so the outside of your thigh is on the foam roll.
3. Roll along the front of your upper thigh from your hip to just above your knee.
4. Spend more time rolling on any sore spots you find.
5. 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 side of your quadriceps.

12

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.

13

foam roll - glute max

1. Sit on a foam roll with your weight shifted to one side and your hands and feet on the floor for support.
2. Roll from the top of the back of your thigh to your lower back.
3. Spend more time rolling on any sore spots you find.
4. Complete the set on one side before repeating on the other side.

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

You should feel it: Massaging your glutes.

14

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.

15

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.

16

foam roll - glute med

1. Lie on your side with a foam roll under your hip, supporting your weight on your arms and the foot of your opposite leg.
2. Roll over the small lump of muscle between your hip and pelvis.
3. Spend more time rolling on any sore spots you find.
4. Complete 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 glutes.