Foam Roll – Neck
Caution: This exercise is not recommended for an individual with an injured or unstable cervical spine.Lie face-up on the floor, with the back of your neck resting on top of the foam roller. Slowly rock your head from side to side, allowing the roller to press into the muscles on the sides of your neck. […]
Read More Foam Roll – Latissimus
Lie on your side on the floor, with your arm outstretched and over the top of the foam roller. Position the roller in the axiliary area (armpit) pressed against the latissimus muscle.Rock and roll slowly in all directions. The range of the rolling motion for this exercise is limited, but rocking from side to side […]
Read More Foam Roll – Upper Back
Take a position identical to that of the lower back exercise, except with your upper back on top of the foam roller. Keep your abdominal muscles flexed and your head and neck in a neutral position.Roll slowly from the lower edge of your trapezius muscles (lower-thoracic area) to the top of the rhomboids (upper thoracic […]
Read More Foam Roll – Lower Back
Caution: This exercise is not recommended for an individual with an injured or unstable lumbar spine.Position yourself face-up, with your lower back on the foam roller, both knees bent, and feet flat on the floor. Keep your abdominal muscles flexed to support your upper body and stabilize your spine. Look straight ahead and keep your […]
Read More Foam Roll – Calves
Take a position identical to that of the hamstring exercise, except with your calves instead of your hamstrings on top of the foam roller.Roll from just above your ankles to just below your knees. Cross your legs at the ankle to increase the exercise’s intensity.For even greater stimulation, place one calf on top of the […]
Read More Foam Roll – Hamstring
Sit with back of your thighs on top of the foam roller and both hands on the floor behind you. Keep your leg muscles relaxed, and let your heels lightly drag the floor.Roll your hamstrings from just above your knees to just below your pelvis. To increase intensity, shift your weight to one leg by […]
Read More Foam Roll – Glute / Piriformis
Sit on the center of the foam roller, with one foot crossed to the opposite knee. Place one or both hands on the floor behind you to support your upper body.Slowly rock and roll the glute of your bent leg. Then switch leg positions to roll the opposite glute.
Read More Foam Roll – Iliotibial Tract (IT Band)
Position yourself on your side, with your lower leg extended and on top of the foam roller, and your upper leg bent with your foot firmly on the floor. Support your upper body on one elbow and forearm. Keep your abdominal and back muscles lightly flexed to stabilize your spine.Roll the outside of your thigh, […]
Read More Foam Roll – Adductors
Position yourself face-down, with legs partially spread. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine. Rest one knee on the floor and the groin area of the other leg against the top of the foam roller.Roll the roller back and forth along the […]
Read More Foam Roll – Quadriceps
Position yourself face-down with both thighs resting on top of the foam roller. Support yourself on your elbows and forearms, and keep your abdominal and back muscles lightly flexed to stabilize your spine.Roll slowly back and forth on the foam roller, from just above your knees to just below your hips, and pause at any […]
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