9 Awesome Foam Roller Exercises

You'll hear us harp on at the studio about the excellent benefits foam rolling has on your body. We recommend you should roll out 10 minutes before and after a workout. Fascia is a layer of fibrous tissue, much like a spider's web, that surrounds muscles. If not addressed, this web can tighten around the muscles that stunt their growth. By foam rolling regularly we keep this fascia nice and loose so that when you do workout, you get the maximum work out of that muscle. Rolling also helps correct muscle imbalances, and is great at preventing injury.

In this blog, Thalia and Michelle, show us their top 9 foam roller exercises. If you find any particular tight, or painful spots you should hold the position until you feel the muscle loosen up. If your shoulders, and elbows get sore, you can use a bolster or cushion to support you. Enjoy!

Hamstring Massage

Start with your foam roller under your knees, and lift up onto your hands. Roll up your hamstrings towards your glutes, and back again.

Quad Massage

Lay face down with the foam roller just above the knee, Using your arms, move your body backwards, in turn, moving the foam roller towards the hip. Men, make sure you don't roll too far!!

IT Band Massage
(aka "The Screamer!")

Turn onto your side, and place the foam roller near the hip. Check that your hips are stacked on top of each other. Slowly roll forward all the way to the knee, and back.

Back Massage

Lie with the foam roller under your shoulders. Place your arms across the chest, and roll towards the hips. This targets the Erector Spinae. 

Shin Massage

Facing down, place the foam roller under your knees, heels to butt. Using your arms for support, roll forward  towards your ankles, and back.

Chest Stretch

Lay on the foam roller, face up with your neck supported. Bring your arms out to the side, and slowly try to bring them down to the floor. To make this harder, bring your arms further overhead.

Push Ups

Place hands shoulder width apart on foam roller. Bend at the elbows to lower your chest. Squeeze your pecs together and push back to the start. The instability of the roller makes this extra tricky.

Lunge

Place your toes of one foot on the roller. Bend at the front knee, sitting into a lunge, as the roller heads towards your shin. Push off the front heel back to the start.

Bridge

Lie on your back with your heels on the foam roller. Lift the hips towards the ceiling, forming a straight line, knee to shoulder. Lower under control. The instability of the roller really engages your stabilizing muscles.