Foam Roller Exercises Video Guide

Outline

• Quads: 30-40 secs each side
• Hamstrings: 30-40 secs each side
• Calves: 30 secs each side
• Upper back - thoracic: about 60 secs
• Glutes or hip complex: about 60 secs each side

Purpose: Prepares you for a workout by loosening major muscle groups.

Tip: After rolling add 2-3 dynamic movements like leg swings or arm circles to cement mobility.

Outline

• Same muscle groups as routine 1 with about 60-90 secs per area
• Pause on tight spots for extra about 20 secs
• Finish with full-body breathing or relaxation lying on the roller

Purpose: Post-workout or after a long day to relieve tension and improve mobility.

Tip: Use gentler pressure than pre-workout - focus on smoothing out tissue.

Outline

• Quads: 60 secs each
• IT band or outer thigh: 60 secs each - can feel intense
• Hamstrings: 60 secs each
• Glutes or piriformis: 60 secs each side
• Calves plus Achilles: 45 secs each side

Purpose: Ideal when your lower body feels stiff such as after squats running or long standing.

Tip: On the IT band roll slowly and breathe. If it is too much lighten pressure by using your hands.

Outline

• Upper back - thoracic spine: about 60 secs
• Mid-back or shoulder-blade area: about 45-60 secs each side
• Lats - side of torso: about 45-60 secs each side
• Chest or front pec area: about 45 secs each side
• Neck or upper-trap - very gentle: about 30 secs each side

Purpose: Great if you sit a lot lean forward carry overhead or feel upper-body locked.

Tip: Avoid rolling directly on vertebrae. Target the surrounding muscle bulk with control.

Outline

• Hip flexors - roller under front of hip with elbow support: about 45-60 secs each side
• Inner-thighs - adductors: about 45-60 secs each side
• Glute med or max - side lying on roller: about 45-60 secs each side
• Lower back - gentle roll then holds on tight spots: about 60 secs

Purpose: When hips or torso feel rigid. Supports mobility for walking twisting and bending.

Tip: Keep pelvis level. If one side is tighter spend extra time but avoid sharp pain.

Outline

• Quick roll - calves: about 30 secs
• Quads: about 30 secs each side
• Hamstrings: about 30 secs each side
• Upper back: about 30 secs
• Glutes: about 30 secs each side

Purpose: Short session to wake up the movement system before training.

Tip: Follow with drills such as bodyweight squats lunges and arm swings to use the mobility you gained.

Outline

• Entire body: about 2-3 minutes per region - quads hamstrings calves glutes back chest hips
• Spend extra time on areas that feel stiff or sore
• Finish lying lengthways on the roller - spine - for 1-2 minutes with deep breathing

Purpose: A full session when you have time not a quick fix.

Tip: Best on rest days. Use gentler rolling and consider light stretches afterwards.

Outline

• Focus on myofascial lines - calves or achilles outer thighs or IT lats or arms chest or front spine or upper back
• Each region about 60-90 secs with slow rolls pausing at sticky spots

Purpose: Deeper tissue work - useful after long sitting or driving when tightness feels global.

Tip: Fascia work can feel intense. Avoid bruising by keeping pressure moderate.

Outline

• Combine rolling with simple mobility flows - hip circles thoracic twists
• Example: roll glutes about 45 secs then 10 hip circles. Roll thoracic about 45 secs then 10 thoracic extensions

Purpose: Improves mobility by releasing tissue then immediately using the new range.

Tip: After each area move that joint through a functional motion to lock in the effect.

Outline

• Focus on legs hips and back
• Quads or hip flexors: about 60 secs each
• Hamstrings: about 60 secs each
• Calves: about 45 secs each side
• Glutes or inner-thigh: about 60 secs each side
• Lower back or hips: about 60 secs

Purpose: For days when you have run or walked a lot or trained legs.

Tip: Pay special attention to calves and hip flexors - often tight after running. Add 2-3 drills like leg swings and ankle circles after rolling.