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.

1
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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 be...
2
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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 se...
3
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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 ...
4
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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 rol...
5
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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 y...
6
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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...
7
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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...
8
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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...
9
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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...
10
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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...
11
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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...
12
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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 ...
13
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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 rolli...
14
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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: Pla...
15
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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 uppe...
16
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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...
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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.