Foam rolling is something that I started incorporating into my post workout routine a few years ago. I use foam rolling for sore muscles but also to improve circulation and increase range of motion.
I will typically spend 10-15 minutes using the roller – moving slowly and stopping to hold on any tender spots until they loosen up!
Try out this foam roller routine before and/or after your next workout.
Lats & Obliques: Brace yourself by placing your top leg on the floor with a bent knee. Stretch out your arm and roll from the armpit to just above your hip. Repeat on the opposite side.
Hips & Outer Thighs: Hold your self steady with one foot and both hands on the floor. Keep your bottom leg straight and roll from just below your hip bone to right above your knee. Repeat on the opposite side.
Quads: Hold yourself up with both hands on the floor. Place the roller under your quads and slowly roll from right below the hip bone to just above the knee.
Shins: Steady yourself with both hands on the floor. Bend your knees and place the roller on your shins. Roll from just below the knee to the ankle.
Glutes: Cross one ankle over the opposite knee. Place the roller under the glute and shift your weight to one side. Gently roll back and forth. Repeat on the opposite side.
Calves: Place the roller under your calves and your arms behind you. Gently rock yourself back and forth and roll from the ankles to just under the knee.
Back: Bring your arms in front of you to create a flat back and then gently roll from the base of your neck to your lower back.
Hamstrings: Place the roller under your hamstrings. With straight legs, roll from the glutes to just above the backside of the knee.
