5 Foam Roller Exercises

[su_box title=”Quads and Hip Flexors” style=”noise” box_color=”#fff” title_color=”#2e383f”]quads-exerciseLie over your roller with pressure on the front of your thigh just below your hip. First, roll so that the roller moves up toward your hip until it stops touching muscle and feels like it is only touching your hip/pelvic bone.

Now switch direction (this movement is generated by your arms and chest) so the roller travels slowly down your quadriceps until you are just slightly above your kneecap. Switch direction again and repeat.[/su_box]

[su_box title=”Erector Spinae” style=”noise” box_color=”#fff” title_color=”#2e383f”]Erector Spinae
This long length of muscle and fascia goes all the way from the base of spine up to the back of your skull — but never exert full body weight on the roller anywhere past shoulder height.

Get in position with your hips still on the floor and your knees bent. Place the roller behind your shoulders (but not against your neck). Cross your arms across your chest. This not only gets them out of the way, but also gets your scapula out of the way for when the roller passes over it.

Lift your hips up then slowly lengthen your legs so that the roller moves down the length of your back until it gets close to your buttocks. If you’re very strong, you may get all the way down, but being slow and controlled is more important than the distance at this stage. Roll back in the other direction going slowly and even pausing over any particularly hot spots.[/su_box]

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