Skip to content

Foam Rolling 101: Your Essential Guide to Release

Picture of Josh

Foam rolling, also known as self-myofascial release, is a form of self-massage that can help release muscle tightness, improve blood flow, and enhance flexibility. Here are some basic foam rolling techniques you can try:

We have put together a youtube playlist of each of these exercise
https://youtube.com/playlist?list=PLyILU1bnisJf-RtQtBuAttkJFKnJDfS7J&si=sqSjN5Mk6xyAQR0e 


1. Quadriceps Roll:
   - Lie face down with the foam roller under your thighs.
   - Prop yourself up on your forearms.
   - Roll from just above the knee to the top of the thigh.
   - Pause and hold on any tight or sore spots.

2. Hamstring Roll:
   - Sit with your legs extended in front of you and place the foam roller under your thighs.
   - Use your hands to lift your hips off the ground.
   - Roll from just above the knees to the glutes.
   - Pause on any tight or sore spots.

3. Calf Roll:
   - Sit with your legs extended and place the foam roller under your calves.
   - Lift your hips off the ground with your hands.
   - Roll from your ankles to just below your knees.
   - Pause on any tight or sore spots.

4. IT Band Roll:
   - Lie on your side with the foam roller under your outer thigh.
   - Cross your top leg over your bottom leg for support.
   - Roll from just below the hip to just above the knee.
   - Pause on any tight or sore spots.

5. Glute Roll:
   - Sit on the foam roller with one ankle crossed over the opposite knee.
   - Lean slightly towards the leg that is crossed over.
   - Roll back and forth over the glutes.
   - Pause on any tight or sore spots.

6. Upper Back Roll:
   - Lie on your back with the foam roller under your upper back.
   - Cross your arms over your chest or place your hands behind your head.
   - Roll from the top of your shoulder blades to the middle of your back.
   - Avoid rolling over the lower back.

7. Lat Roll:
   - Lie on your side with the foam roller under your armpit.
   - Extend your bottom arm overhead.
   - Roll from your armpit to just below your ribs.
   - Pause on any tight or sore spots.

Tips for Foam Rolling:
- Roll slowly, spending about 1-2 minutes on each muscle group.
- Breathe deeply and try to relax while rolling.
- If you find a particularly tight or sore spot, pause and hold the position for 20-30 seconds.
- Stay hydrated and stretch after foam rolling to maximise the benefits.

Basic Routine:

1. Start with Quadriceps (1-2 minutes).
2. Move to Hamstrings (1-2 minutes).
3. Follow with Calves (1-2 minutes).
4. Then IT Bands (1-2 minutes each side).
5. Glutes come next (1-2 minutes each side).
6. Upper Back (1-2 minutes).
7. Finish with Lats (1-2 minutes each side).

Repeat this routine 2-3 times per week, especially after workouts or physical activities.

Would you like more detailed information on any specific exercise or any other aspect of foam rolling?