Foam Roller Exercises

Sore muscles got you down?

With foam roller exercises, you’ll be able to both work out some of the knots in your muscles and help work on your range of motion for a great post-workout cool down! 

An Invention of Physical Therapy

Foam rollers were first used in the 1980s, after being developed by physical therapist Sean Gallagher. 

Gallagher first began using the foam roller as a self-massage tool in 1987, giving it to patents of his to help them with muscle soreness. 

Soon enough, other therapists were using the rollers as a way to help strengthen muscles and build balance in their patents. 

Work Away Those Knots

If you have a pretty intense workout regimen you might find that you have muscle soreness in the back and upper legs that doesn’t quite go away. 

You don’t want to just leave that soreness there, as it can make future workouts more difficult with a restriction of your range of motion. 

With the foam roller, though, you’re able to work those knots about before they actually become a problem. 

There are several ways to use the roller: 

  • Under your shoulders
  • Under your lower-back 
  • Under your legs
  • Under your back parallel to your body

Each position requires a similar rocking motion to help gently work the knots from your muscles. 

Go All In for Muscle Relief

To get ready, simply determine the area that you’d like to work the knots out of. This is where you should position the foam roller. 

You’ll need: 

  • A foam roller
  • A mat

Get Rolling

If you’re working out some shoulder soreness, for example, you’ll want to lay back on the roller so that it’s underneath your shoulders. 

  1. Once positioned, slowly roll your body up or down towards the point of your soreness. 
  2. If you’ve found that point, remain there for around 30 seconds. 
  3. Slowly roll back and forth, stimulating the sore muscle. 
  4. Repeat steps 2 and 3, adjusting for areas that may need more focus. 

Don’t forget to breathe while working out those muscles!

Muscle Relief for Wellness

Using foam rollers is great for balance and strength exercises, but also for getting rid of potentially harmful soreness after a tough exercise session. 

Along with regular stretching, using the foam rolling can help lengthen your muscles and better prepare you for your next workout session. 

Roll Into Position 

The great thing about the foam roller is that it can be used for various muscles along your body! 

Say you’re experiencing soreness in the lower back. To modify the above exercise, simply move the foam roller down your back until you reach the area of soreness. 

This can be repeated for soreness found in the legs as well. 

Muscle Health is Exercise Health 

We all know how important it is to take care of our bodies so we can keep reaching our exercise goals and keep living our best lives. Of course, that doesn’t stop soreness from creeping in every once in a while. With foam rollers, though, you can rest your muscles and keep yourself in tip-top shape!