If you wake up every morning with a nagging lower back or find yourself massaging aching shoulders several afternoons a week, you’re definitely not alone. According to the Centers for Disease Control and Prevention (CDC), an estimated 50 million Americans experience some form of chronic pain. So while you may be in good company, it doesn’t make the discomfort any less aggravating.
The good news? Relief may just be a budget-friendly tool and minutes away. Physical therapists traditionally use foam rollers, those familiar long, cylindrical pieces of black or blue foam often found at the gym, to relieve tension and, in turn, relieve pain.
Why Consider Foam Rolling?
Foam rolling, also referred to as “auto-myofascial release,” enhances muscle flexibility in the upper layers of your tissues by targeting a layer of tissue called the fascia that sits on top of the muscles and interconnects various muscle groups. Fitness experts argue that fascia often harbors tight trigger points, and using a foam roller helps release these points and relieve soft tissue adhesions.
Incorporating foam rolling exercises with stretching can open up tight tissues, potentially resulting in increased range of motion and pain relief.
Additionally, foam rolling contributes to improved range of motion by reducing tightness in the muscles surrounding your joints. Many trainers recommend incorporating foam rolling into both pre-workout routines to wake up muscles and post-workout sessions to prevent soreness.
For example, if your quads are tight, they may be overworked, leaving your hamstrings somewhat inactive. This imbalance can contribute to knee discomfort, making the foam roller a valuable tool for promoting overall muscular harmony.
13 Best Foam Roller Exercises
Lower body
1. Hip flexors
- Position yourself face down with your weight resting on your forearms, the foam roller under your upper thighs and your fingertips (a forearm plank position).
- Roll down toward your legs to place the roller on your hip joints, then slowly roll back and forth using your forearms and toes to control the movement.
- You can also do one side at a time by moving one leg out to the side of the roller.
2. IT Band
- Position yourself on your left side with the foam roller under your hip, weight resting on the forearm and foam roller, keep your ankles together, toes pointing forward.
- Roll slowly (roller moving toward your legs) and down (roller moving toward your head) over the IT band using your forearm to control the movement. Repeat on the right leg.
*Because the IT band is a fibrous tissue and not a muscle, it tends to be a very tight area, so take time to stop and breathe in tighter areas during the 30 second roll.
Repeat on the right leg.
3. Buttocks
- Sit on the foam roller with your hands behind you, cross one ankle over the opposite knee (in position 4) and lean slightly to the side you want to work.
- Roll back and forth, using the foot on the floor to control the movement. Roll your body from side to side to work all the muscles in your butt.
*This is a smaller area so be careful not to let it fall off the roller
4. Quads / Thighs
- Position yourself in a forearm plank position with the foam roller under your upper thigh.
- Roll down toward your legs to place the roller on your hip joints, then slowly roll back and forth from your hips to your knees.
- You can also do one side at a time by moving one leg out to the side of the roller.
5. Adductors
- Lie face down on the floor with your weight resting on your forearms with both legs extended.
- Have the roller parallel to one leg.
- Bend the knee closer to the roller and lift that leg over the roller allowing your inner thigh to rest on top, roll very slightly onto your back so your inner thigh makes good contact with the roller.
- Move slowly from side to side using your body to control the movement. Repeat on the other leg.
6. Kidnappers
- Position yourself on your left side with the foam roller under your hip. Weight resting on forearm and foam roller, bend left knee and keep right knee straight.
- Roll slowly up and down while slightly angling your body from side to side to engage the entire muscle. Repeat on the right side.
7. Calves
- Sit in a long squat position with the roller under your calves and cross one leg over the other.
- Lift your buttocks off the floor and begin to roll up and down along your calf using your arms and body to control the movement.
- Roll the body from side to side to reach the entire muscle. Repeat on the other leg.
8. Hamstrings
- Sit on top of the foam roller with your arms placed behind you, place the roller on your hamstrings just below your buttocks, and keep your left knee bent out to the side of the roller.
- Roll up and down from under your buttocks to behind the knee using your arms and right leg to control the movement. Repeat on the other side.
Upper body
9. Thoracic Spine
- Lie on top of the foam roller with your head, upper back and lower back parallel to the roller and your knees bent. Rest your hands comfortably at your sides.
- Gently roll to one side, staying between your spine and shoulder blades, and move from side to side in this area.
- Repeat on the other side.
10. Upper Back
- Position yourself on the floor with the foam roller under your back, with your knees bent.
- Clasp your hands behind your head to support your head and neck.
- Gently up and down from your navel to your shoulder blades.
- Roll your body from side to side to work all your back muscles (5).
11. Lat
- Position yourself in a lying position on your right side with the foam roller under your armpit and extend your right arm so that your forearm and elbow are in contact with the floor.
- Cross your right leg over your left leg keeping your foot flat on the floor.
- Wrap up and down from your armpit to the top of your ribs. Roll your body from side to side to work the entire muscle.
- Repeat on the left side.
12. Shoulders
- Position yourself in a lying position on your right side with your shoulder directly on the cylinder and clasp both hands in front of you.
- Cross your right leg over your left leg keeping your foot flat on the floor.
- Roll up and down, keeping your shoulder in contact with the foam. Roll your body forward and back to work the front and back of the shoulder. Repeat on the left side.
13. Weapons
How to:
- Position yourself face down with the roller under the armpit of your right arm. Stretch your arm over the foam with your thumb pointing toward the ceiling.
- Roll up and down focusing on the area between your shoulder and elbow.
- Perform this movement with your palm down and your palm up to work all the muscles in the front, back and side of the hand.
- Repeat on the left side.
questions and answers
How long should you foam roll?
Foam rolling exercises can be done daily for 10- to 20-minute sessions. Perform slow, short rolls for 30 seconds on areas of tension (that may feel rough, lumpy, thick, or fibrous) followed by slower, longer rolls down the length of the muscle (2).
You can perform up to three sets of 30 seconds each with 10 second rest periods in between (2).
When to Foam Roll?
- Foam rolling is a great way to warm up before a workout, replacing your stretching routine.
- It is excellent for relieving post-exercise soreness and muscle fatigue.
- Reduces muscle tightness and tension after prolonged sitting or periods of stress.
Can Foam Rolling Be Harmful?
Foam rolling is a safe and effective practice. However, there are a few things you should avoid.
- Avoid foam rolling areas that have been injured, as excessive pressure on inflamed muscle tissue can lead to further injury, increased pain and decreased range of motion.
- Avoid foam rolling the lower back as mobility in this area can vary from person to person.
- Make sure you don’t hold your breath while the foam is rolling. it is common to hold your breath while doing exercises. Counting out loud can help.
- Avoid rolling too fast, as a slow, repetitive motion is much more effective at improving blood flow and releasing trigger points.
- Avoid rolling directly over your spine or other bony prominences.
- Avoid rolling on any area that becomes more painful after using the roller.
The Final Word
Whether you’re dealing with muscle fatigue and soreness after a hard workout or muscle soreness from prolonged sitting with poor posture, using a foam roller is a safe and effective way to reduce tension and facilitate muscle recovery.
Be sure to tighten your stomach muscles while performing foam roller exercises to maintain proper alignment, protect your back, and strengthen your core at the same time.
When starting a new foam roller program, take it slow and pay close attention to your form.
If you experience severe pain in any area that increases with the use of the roller or does not subside within a reasonable period of time, you should contact your doctor.
Sources:
- Holland, Kimberly. “What is Myofascial Release and does it work?” Healthline, 26 Jan. 2015, www.healthline.com/health/chronic-pain/myofascial-release. Accessed 17 May 2020.
- Alger, Kieran. “The Benefits of Foam Rollers — and 8 Foam Roller Exercises.” Openfit, edited by John Cogdon and Selina Tobaccowala, 13 May 2020, www.openfit.com/big-benefits-of-foam-rolling. Accessed 17 May 2020.
- Riser, Brittany. “Foam Rolling vs. Stretching: Which is Better?” Openfit, edited by John Cogdon and Selina Tobaccowala, 31 Oct. 2019, www.openfit.com/foam-rolling-vs-stretching. Accessed 17 May 2020.
- Fetters, MS, CSCS, K. Aleisha. “That’s what foam rolling does when it hurts so good.” Self, 21 July 2018, www. (Provigil) self.com/story/ what-foam-rolling-is-actually-doing-when-it-hurts-so-good. Accessed 17 May 2020.
- “Dissolve years of tension in your upper back with this physical therapist-approved stretch.” Well+Good, edited by Ali Finney et al., 25 Jan. 2020, www.wellandgood.com/foam-rolling-upper-back/. Accessed 17 May 2020.
