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9 Foam Rolling Exercises with a Personal Trainer

May 1, 2019

Full Body Foam Rolling Routines

Foam rolling out muscles benefits include more flexibility, increased range of motion, better blood circulation, injury prevention, and improved muscle recovery. Foam roller exercises help release the tissue and lengthen the muscles — all of which promotes better overall mobility. Personal trainer, John Alexander from Fitness Together Westborough demonstrates nine full body foam rolling routines.

Before you begin Keep the limb(s) you are rolling RELAXED. Be sure to keep steady breathing the ENTIRE time you roll. Smaller movements are best (split the muscles into parts or halves, as in roll the top of the quadriceps first, then move on to the lower portion after you have rolled out the top).

Foam Roll Quads:

Quadriceps Foam Rolling Exercise Routine will provide a deep tissue massage for your quadriceps and eliminates strain and pressure on the joints that the muscles are connected to. First be sure to select the correct foam roller for intensity, as foam rolling quads can be painful if you haven’t done it in a long time.

Start with one leg at a time, bending the opposite leg. Watch the video below for a full demonstration of quad foam rolling.

Foam Rolling IT Bands: Iliotibial (IT) Bands:

How To: Begin by rolling leg straight, opposite leg bent and crossed over the rolling leg.

Benefits: Foam Rolling IT Bands eliminates strain on the knee and hip joints and eliminates muscular knots in the given area.

How to Foam Roll Glutes:

How To: Glutes: sitting on the roller with one glute

Benefits: Foam rolling the glutes eliminates strain on the knee and hip joints and eliminates muscular knots in the given area.

How to Foam Roll Hamstrings:

How To: Hamstrings: cross one leg over the other for increased massage intensity, gently skim the ground (do not have to come far off of the ground)

Benefits: Foam rolling hamstrings eliminates strain on the knee and hip joints and eliminates muscular knots in the given area. This exercise is also great for back pain elimination.

Foam Rolling Calves:

How to: same principles as hamstrings, except roll from ankle to back of knee.

Benefits: Foam rolling the calves alleviates strain on the Achilles tendon, the plantar fascia of the foot and the back of the knee.

Foam Roller Exercises for Back:

How to: Start at the top of spinal erectors, exhale and let the spine and musculature relax onto the roller. Roll up to the trapezius muscles, just under the neck.

Benefits: Allows the muscles of the back to loosen and increases circulation throughout the muscle group.

Foam Rolling Triceps:

How To: Lay on your side with your arm extended and your tricep of one arm lying on the roller. Use your head as the “weight” in order to get enough intensity behind the roll. Roll from the muscle fascia just over the elbow, up to the rear deltoid. Of course, break the roll up into halves for efficiency and ease.

Benefit: Eliminates elbow tightness and pain. Also alleviates rear shoulder pain that frequently occurs during pressing movements (bench press, shoulder press)

Foam Rolling Biceps:

Essentially the same as the tricep, except you are lying face down. Turn so that the front of the bicep is on the roller and push your arm into the roller, while keeping the bicep relaxed.

Benefit: Prevents the bicep tendon from experiencing the majority of the strain of back and arm curling motions (any type of roll or chinup and any type of bicep curl).

Foam Rolling Forearms:

How to: Do the same exact motion as the bicep, except below the elbow.

Benefit: Keeps the forearm muscles loose and avoids them pulling on the bicep tendon or where they attach at the wrist.



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