Foam Roller Exercises

Foam Roller Exercises

1. IT Band Mobilization- Lie on your left side with the foam roller placed just below your hip, keep left leg straight , place right foot on the floor in front of left knww, slowly roll down from below the hip to just above the knee. Do not roll across the knee joint, If you hit a tender point, stop rolling and rest on the point until the tenderness diminishes.

2. Glute Mobilization – Sit on roller with hands on the floor behind you, place right foot flat on floor with knee bent. Place left ankle across right knee. Slowly roll back and forth on left glute.

3. Guadricep Mobilization – Lie on your stomach on the far end of the foam roller placed just above your knee. Tighten abs to brace the spine. Slowly roll up the guads from above the knee to just below the pelvic bone. Reverse direction and slowly roll back towards knee.

4. Upper Back Roll – Lie on you back with knees bent and the roller placed under your shoulder blades, raise butt off floor and roll up the back to the top of the shoulders. Reverse direction and roll back to starting position.

5. Hamstring Mobilization – Sit with roller placed under the hamstrings with hands on the floor behind you and ankles crossed, slowly roll up the hamstring muscle to just below the sits bones.

6. Cross Leg Calf/Soleus – Sit with roller placed just above the right ankle with hands on the floor behind you and legs crossed. Slowly roll up the calf to just below the knee. Reverse direction and slowly roll back towards knee.

7. Wall Squat – Stand against the wall with roller placed in the small of your back, slowly roll up the back by squatting until the knees are bent to 90 degrees, be sure to keep your weight evenly distributed on your whole foot, not just the balls of your feet.

8. Bridge- Lie on the floor with knees bent and feet placed on top of roller, tighten abs and glutes to lift seat off of floor.

9. Back Arch – Lie on back with roller placed perpendicular to spine, place feet shoulder width apart with knees bent, tights abs and slowly crunch up.

10. Chest Stretch – Lie on your back with the roller supporting your head and upper back, place feet shoulder width apart with knees apart.

11. Quad stretch – Lie face down with the far end of the roller placed just above the knee, grab ankle and pull heel towards seat until you feel a streatch in your guads.

12. Calf Stretch – Place roller against wall, keeping heel on the ground, place the ball of the foot on roller , stand tall until you feel a streatch in your calf.