Whether you’re warming up or cooling down from exercise or simply feel like stretching, foam rollers are a great way to release tension and reduce soreness in your muscles. Here are a few ways you can use your foam roller at home:
1) Thoracic Spine
Steps:
- Sitting down on the floor, place the foam roller on the ground behind you
- Lean back and position your foam roller so that it is resting on your mid back
- Place your hands on the back of your head
- Keeping the foam roller in the same place, gradually arch your back until you feel a stretch in your mid back
- Once you are satisfied with the stretch, slowly straighten your back so that it returns to a neutral position
- Repeat process until satisfied with stretch
2) Latissimus dorsi
Steps:
- Lie down on the affected side with the foam roller resting just beneath your underarm
- Straighten the arm of the affected side so your hand is resting on the ground
- Bend the opposite knee until your foot is flat on the ground
- In this position, slowly move the roller along the affected side using your straightened arm to move you back and forth
3) Glutes
Steps:
- Place the foam roller on the floor and sit on it with both knees bent
- Bring the leg of the affected side up so that your foot rests on the opposing knee
- Use the foot resting on the floor to gradually roll your glute muscles back and forth along the roller
4) Groin/Adductors
Steps:
- Lying on your stomach, place the foam roller on the ground parallel to your body
- Bring the leg of the affected side over the foam roller
- Placing your forearms on the ground, gradually move so the foam roller moves side to side and it massages the affected area
5) IT band
Steps:
- Lying on your affected side, place the foam roller directly under the side of your leg
- Place the arm of the affected side on the ground so that the elbow is resting on the floor
- The opposing arm can be placed on your hip or on the floor to stabilize your body while rolling
- Your affected leg remains straight while your opposing leg crosses over so that foot is placed flat on the ground
Use your opposing leg to move the roller along the side of your leg
6) Quadriceps
Steps:
- Lying on your stomach, place the roller directly underneath your affected quadricep
- Both legs can be straight or the affected side can be straight and the opposing is bent almost at a 90 degree angle
- Placing your forearms on the ground, gradually move so the foam roller moves up and down to massage the affected area
7) Hamstrings
Steps:
- Sitting on the ground, place the foam roller underneath the affected side
- The opposing leg should be bent so that your foot is on the ground in front of the roller
- Hands should be placed behind you in order to stabilize your body while using the roller
Slowly rock back and forth to move the roller along your hamstring
8) Calves
Steps:
- Sitting on the ground, place the foam roller underneath the affected side
- The opposing leg should be bent so that your foot is on the ground behind the roller
- Hands should be placed behind you in order to stabilize your body while using the roller
- Slowly rock back and forth to move the roller along your calf muscle
