Foam roll

Other equipment

11 Exercises

Adductor

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • adductors
Instructions:
  • Lie face down with one leg on a foam roll.
  • Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
  • While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

Brachialis-SMR

Category: stretching
Force: static
Level: intermediate
Equipment: foam roll
Primary Muscles:
  • biceps
Instructions:
  • Lie on your side, with your upper arm against the foam roller. The upper arm should be more or less aligned with your body, with the outside of the bicep pressed against the foam roller.
  • Raise your hips off of the floor, supporting your weight on your arm and on your feet. Hold for 10-30 seconds, and then switch sides.

Calves-SMR

Category: stretching
Force: static
Level: intermediate
Equipment: foam roll
Primary Muscles:
  • calves
Instructions:
  • Begin seated on the floor. Place a foam roller underneath your lower leg. Your other leg can either be crossed over the opposite or be placed on the floor, supporting some of your weight. This will be your starting position.
  • Place your hands to your side or just behind you, and press down to raise your hips off of the floor, placing much of your weight against your calf muscle. Roll from below the knee to above the ankle, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Hamstring-SMR

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • hamstrings
Instructions:
  • In a seated position, extend your legs over a foam roll so that it is position on the back of the upper legs. Place your hands to the side or behind you to help support your weight. This will be your starting position.
  • Using your hands, lift your hips off of the floor and shift your weight on the foam roll to one leg. Relax the hamstrings of the leg you are stretching.
  • Roll over the foam from below the hip to above the back of the knee, pausing at points of tension for 10-30 seconds. Repeat for the other leg.

Iliotibial Tract-SMR

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • abductors
Instructions:
  • Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
  • Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
  • Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.

Latissimus Dorsi-SMR

Category: stretching
Force: static
Level: beginner
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • lats
Instructions:
  • While lying on the floor, place a foam roll under your back and to one side, just behind your arm pit. This will be your starting position.
  • Keep the arm of the side being stretched behind and to the side of you as you shift your weight onto your lats, keeping your upper body off of the ground. Hold for 10-30 seconds, and switch sides.

Lower Back-SMR

Category: stretching
Force: static
Level: beginner
Equipment: foam roll
Primary Muscles:
  • lower back
Instructions:
  • In a seated position, place a foam roll under your lower back. Cross your arms in front of you and protract your shoulders. This will be your starting position.
  • Raise your hips off of the floor and lean back, keeping your weight on your lower back. Now shift your weight slightly to one side, keeping your weight off of the spine and on the muscles to the side of it. Roll over your lower back, holding points of tension for 10-30 seconds. Repeat on the other side.

Peroneals-SMR

Category: stretching
Force: static
Level: intermediate
Equipment: foam roll
Primary Muscles:
  • calves
Instructions:
  • Lay on your side, supporting your weight on your forearm and on a foam roller placed on the outside of your lower leg. Your upper leg can either be on top of your lower leg, or you can cross it in front of you. This will be your starting position.
  • Raise your hips off of the ground and begin to roll from below the knee to above the ankle on the side of your leg, pausing at points of tension for 10-30 seconds. Repeat on the other leg.

Piriformis-SMR

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • glutes
Instructions:
  • Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
  • Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

Quadriceps-SMR

Category: stretching
Force: static
Level: intermediate
Mechanic: isolation
Equipment: foam roll
Primary Muscles:
  • quadriceps
Instructions:
  • Lay facedown on the floor with your weight supported by your hands or forearms. Place a foam roll underneath one leg on the quadriceps, and keep the foot off of the ground. Make sure to relax the leg as much as possible. This will be your starting position.
  • Shifting as much weight onto the leg to be stretched as is tolerable, roll over the foam from above the knee to below the hip, holding points of tension for 10-30 seconds. Switch sides.

Rhomboids-SMR

Category: stretching
Force: static
Level: intermediate
Equipment: foam roll
Primary Muscles:
  • middle back
Secondary Muscles:
  • traps
Instructions:
  • Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in front of you, protracting your shoulders. This will be your starting position.
  • Raise your hips off of the ground, placing your weight onto the foam roll. Shift your weight to one side at a time, rolling over your middle and upper back. Pause at points of tension for 10-30 seconds.