10 At-Home Foam Roller Moves for Full Body Release
Foam rolling, often seen as a staple in the routines of athletes and fitness enthusiasts, is more than just a fad. This self-myofascial release technique uses a foam roller to massage and alleviate tension in the muscles.
The benefits of foam rolling are improved flexibility, enhanced recovery, and reduced pain. When you use a foam roller, this is helping to break up scar tissue and adhesions between the skin, muscles, and bones. This results in improved range of motion. By promoting blood flow and circulation, foam rolling aids in quicker recovery after workouts by reducing muscle soreness and stiffness. Regular foam rolling can help alleviate chronic muscle pain and prevent injury by maintaining the health of your muscles and connective tissue (Cleveland Clinic 2023). So why not start now to soak up all the benefits?!
Here are 10 foam roller moves you do at home from your feet all the way up to your neck. Our instructor Sabrina, demonstrated these moves for us so if you’re a visual learner visit our Instagram to see the moves in action!
1. Feet
Start your foam rolling session by targeting your feet. Stand and place the foam roller under your foot, applying gentle pressure. Roll from the heel to the toes to release tension and improve foot mobility. This move is especially beneficial for those who suffer from plantar fasciitis or spend long hours on their feet.
2. Calves
Sitting on the floor, place the foam roller under your calves. Lift your body with your hands and roll from the ankle to the knee. This exercise helps alleviate tightness and improves flexibility in the lower legs, crucial for runners and cyclists.
3. IT Band
The iliotibial (IT) band runs along the outside of the thigh from the hip to the knee. Lie on your side with the foam roller under your hip, rolling down to the knee. This move can be intense but is highly effective in preventing knee pain and improving hip mobility.
4. Hamstrings
Sit with one leg extended over the foam roller and the other bent for support. Roll from the glutes to the back of the knee. This move helps in releasing tight hamstrings, which can improve overall leg mobility and reduce lower back pain.
5. Quads
Lie face down with the foam roller under your thighs. Roll from the hips to the knees, focusing on tight areas. Foam rolling your quads can help alleviate knee pain and improve flexibility in the front of the legs.
6. Glutes
Sit on the foam roller with one foot crossed over the opposite knee. Lean slightly to one side and roll back and forth. This exercise helps release tension in the glutes, which is crucial for improving hip mobility and reducing lower back pain.
7. Chest Opener
Lie on your back with the foam roller aligned vertically along your spine. Open your arms wide and let them fall towards the floor. This position helps open up the chest and improve posture, counteracting the effects of sitting for long periods.
8. Lats
Lie on your side with the foam roller under your armpit, extending down towards your mid-back. Roll slowly from your armpit to the midsection. This move targets the latissimus dorsi muscles, improving upper body mobility and helping with shoulder pain.
9. Upper Back
Place the foam roller under your upper back while lying on the floor with knees bent. Lift your hips and roll from the upper back to the mid-back. This exercise is great for relieving tension and improving posture, especially for those who sit at desks for extended periods.
10. Neck
Place the foam roller under your neck and gently roll from side to side. This helps in relieving tension and stress in the neck muscles, which can improve overall comfort and mobility.
Don’t have a foam roller at home? Here are some brands we trust where you can get your own:
At Niche, we have foam rollers in our mat studio for you to use! You can use them to stretch at the end of our Mat Pilates Class or if you are on your own in Pilates Gym utilize the foam roller at the end of your session.
Sources:
Cleveland Clinic. (2023, January 19). Should you try foam rolling? https://health.clevelandclinic.org/foam-rolling