Foam Roller

Features of Foam Roller Stretches

• Foam rollers are strong and durable enough to be used by large adults and active children
• The deep massage with a foam roller can result in a localized increase in blood flow that will help to flush excess toxins and metabolites from the area
• Offer progressive exercise sequences
• Foam rollers can help increase range of motion when used properly and consistently
• Foam rolling can be beneficial for reducing inflammation and easing muscle pain

What Foam Roller Exercises can be done?

• Alternating Leg Lifts:
  • Lay on the roller with your head, neck, and spine support.
  • Bring your chin to your chest. Inhale while keeping your naval pressed into your spine.
  • Exhale as you lift both legs at a 45-degree angle.
  • Slowly bring your right knee to your chest, then return to a straight position.
  • Alternate legs, keeping abs tight and body stable.
  • Repeat 10-15 times.
• Roll Up:
  • Lay on a roller with arms at your side, knees slightly bent with your feet firmly on the floor.
  • Slowly pull your navel into your spine, placing your hands behind your knees.
  • Inhale while bringing your chin to your chest, lifting your body off the roller slowly.
  • Exhale as you roll forward, creating a curve in your spine. Inhale as you roll back slowly.
  • Repeat 10-15 times.
• Lower Ab/Leg Lift:
  • Lay on the roller with both feet firmly on the floor, knees slightly bent.
  • Bring your chin to your chest while keeping your navel pressed into your spine.
  • Lift one leg at a time straight up in the air, leaving the other foot firmly on the floor.
  • Keep your hands pressed firmly at your sides.
  • Alternate legs, keeping abs tight and body stable.
  • Repeat 10-15 times.
• Side Stretch:
  • Sitting on your right hip with your knees bent under you and facing forward, place your right hand on the Foam Roller.
  • Inhale as you stretch your left arm straight up in the air.
  • Pull in your navel, and you continue to lengthen your side.
  • Exhale and reach your arm up and over towards the right side, stretching your left side as the Foam Roller moves away.
  • Repeat 10-15 times and switch hips.
• Scissors:
  • Lay on the roller with your arms at your side, legs straight, and toes pointed.
  • Bring your chin to your chest while keeping your navel pressed into your spine.
  • Alternate lifting each leg up and over, keeping toes pointed.
  • Keep hands and elbows pressed firmly at your sides on the floor.
  • Alternate legs, keeping abs tight and body stable.
  • Repeat scissor motion 10-15 times.

What to buy with Trigger Point Foam Roller

• Rolyan Energizing Exercise Balls
• Rolyan Energizing Exercise Bands
• Finger Fitness Spheres Metal Balls
• Fitterfirst Classic Sit Discs

How to use a Foam Roller?

• Start with laying on the roller to a position between the ground and the muscle group you want to target.
• Slowly roll your body back and forth on the top of the roller by lightly applying pressure using your body weight.
• Start with light pressure and increase the pressure as you get used to foam rolling.
• You can adjust the pressure by reducing the body weight put onto the roller.
• If you feel any trigger points or adhesions, spend a little more time working on those tender areas.
• Little pain and discomfort are expected but stop using it if it is too painful.