11 Foam Roller Exercises You Can Do at Home

A foam roller is a cylindrical piece of foam used to target muscle soreness after a workout by administering self-myofascial release (SMR), or self-massage. Self-myofascial release refers to the muscle (myo) and connective tissue (fascia). One of the biggest benefits of foam rolling is working out pain or soreness caused by adhesions (otherwise known as tightness) or trigger points (otherwise known as knots).

Foam rolling exercises release tension in the body's tight spots and muscle tissue to prevent injury, support athletic performance, and increase the quality of soft tissue. When performed properly, they also help improve blood flow, promoting overall wellness and muscle elasticity. Physical therapists often use foam roller exercises to target muscles throughout the entire body, including the lower back, upper back, glutes, hamstrings, IT bands (ITB), hip flexors, quadriceps, and calf muscles.

There are several notable benefits to using a foam roller.

1. 1. Foam rolling can aid in muscle recovery. Sore muscles and back pain can often be related to adhesions in the thin layer of connective tissue (fascia) that surrounds muscles in the body. A foam roller is a great tool for administering self-myofascial release on tight muscles.
2. 2. Foam rolling can help prevent injury. One of the best injury prevention strategies is to stretch before and after a workout. Practice foam roller exercises that correspond to the muscles activated by your workout. Incorporate foam roller exercises into your post-workout cool-down to keep muscles healthy and relaxed.
3. 3. Foam rolling can improve your flexibility. You can use foam rolling exercises to improve your range of motion by reducing muscle tightness, making it easier to bend and stretch. This can improve your ability to practice bodyweight exercises such as squats, lunges, and push-ups.

Foam roller exercises help relieve soreness in different parts of the body and improve your range of motion. Consider eleven of the best foam roller exercises to try.

1. 1. Triceps: To foam roll your triceps, lie on your right side with the back of your upper right arm on the foam roller. Place your left hand on the floor to help support your body. Slowly roll back and forth across your triceps. Roll from your elbow to your armpit. Use the foam roller to slowly roll your triceps until the most tender spot is found. Once the most tender spot has been identified, hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced. Switch sides, repeating the foam roll exercise on your left arm.
2. 2. Hamstrings: To foam roll your hamstrings, sit on the floor and place the foam roller under the middle of the back of your upper legs. Place your hands behind you. Push onto your hands to lift your hips off the floor to place pressure from the roller on your hamstrings. Slowly roll up and down, putting pressure on your hamstrings from your knees to the bottom of your glutes until a tender spot is identified. Once you’ve identified the most sensitive part of the muscle, press the foam roller into that spot for 30–90 seconds while relaxing until the discomfort is reduced.
3. 3. Quadriceps: To foam roll your quadriceps, lie facedown, placing the middle of your thighs on the foam roller. Place your forearms as if you were performing a plank. Your legs should be straight and your feet should be off the ground. While maintaining good alignment, slowly roll up and down, covering the quad muscles from your hips down to your knees. Use the foam roller to slowly roll your quads until you find the most tender part of the muscle. Hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced.
4. 4. Lats: To foam roll your lats, lie on your side with your arms extended over your head. Rotate your lower shoulder outward and place the foam roller under your arm toward the outside of your armpit. The thumb side of your hand should be facing the ceiling. Slowly roll up and down, covering the side of your upper back below your shoulder blade to your armpit until a tender spot is identified. Use the foam roller to slowly roll your lats until you find the most tender spot. Hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced. Repeat on the opposite side.
5. 5. Hip flexors: To foam roll your hip flexors, lie facedown on a yoga mat. Place the top of your left hip on the foam roller. The foam roller should be positioned just below your hip bone. Place your forearms on the floor as if you were performing a plank. Your non-rolling leg should be off the floor with only your toes in contact with the ground. While maintaining your alignment, use your non-rolling leg and arms to slowly roll up and down your hip flexor. Roll from the top of your quad to your hip bone. Roll the front and side of your hip to cover the hip flexors. Then switch to the opposite side and repeat.
6. 6. Glutes: To foam roll your glutes, position a foam roller horizontally, sit on top of the foam roller, and cross your right leg on top of your left knee, bending your right knee to form the shape of the number four. Keep your left foot firmly planted on the floor and your right hand behind you for support. Rock your body side to side to roll the entire surface area of the glute. Then switch to the opposite side and repeat.
7. 7. Traps: To foam roll your traps, place a foam roller behind you and sit on the floor with your knees bent. Lie back to position the foam roller on your mid-to-upper back. Place your hands behind your head without interlocking your fingers. Engage your core. Your ribs should be down and your pelvis should be slightly tucked. Your feet should be on the floor and your knees should be bent, sitting on the floor. Lift your hips off the floor to place your bodyweight onto the foam roller. While maintaining your alignment, slowly roll up and down covering the middle of your back to the bottom of your shoulders. Use the foam roller to slowly roll your traps until the most tender spot is found. Once the most tender spot has been identified, hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced.
8. 8. Thoracic spine: To foam roll your thoracic spine, place a foam roller behind you and sit on the floor with your knees bent. Lean back to position the foam roller on your mid-to-upper back. Cross your arms across your body, placing your hands on your opposite shoulders. Lift your hips off the floor to place your weight onto the foam roller. While maintaining your alignment, slowly roll up and down, covering only the middle of your back to your shoulder blades. Use the foam roller to slowly roll your thoracic spine until the most tender spot is found. Once the most tender spot has been identified, hold on that spot and stretch for 30–90 seconds while relaxing until the discomfort is reduced.
9. 9. Adductors: To foam roll your adductors, lie facedown on a yoga mat. Hold your upper body up on your forearms as if you were performing a plank with your lower body in contact with the floor. Place the foam roller under one of your legs by bending your knee and extending your leg out to the side. The foam roller should be placed in the middle of your inner thigh. Your opposite leg should be straight. Slowly roll back up and forth covering the inner thigh until a tender spot is identified. Use the foam roller to slowly roll your adductor until you find the most tender spot. Hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced. Repeat on the opposite leg.
10. 10. Chest muscles: To foam roll your chest muscles, position the foam roller at a 45-degree angle. Lie facedown, placing your chest on the foam roller and reaching your arm out to the side. Your opposite arm should be bent and by your side as if you were performing a push-up. Your legs should be straight with your toes in contact with the ground. Slowly roll back and forth across your chest until you identify a tender spot. Once you identify the most tender spot, hold on that spot for 30–90 seconds while relaxing until the discomfort is reduced. Repeat on the opposite side.
11. 11. Lower back: A foam roller is a way to release muscle tension in the lower back; however, it's important to avoid putting too much pressure directly on your lower back muscles. If you're experiencing low back pain, the cause may be from tight muscles or muscle knots in another part of your body. Before using a foam roller on your lower back, consider rolling your glutes, hip flexors, and shoulder blades.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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