yellow foam roller | foam rolling muscles
Read time: 4 min

Foam rolling is a great tool for muscle health and recovery. It can:

  • Help reduce soreness 
  • Increase flexibility 
  • Increase blood flow
  • Improve range of motion
  • Improve circulation

Foam rolling is primarily used before and after workouts to warm up and cool down the muscles. It’s also a great practice to add to your active recovery days.

Anyone looking to increase flexibility or relieve soreness can benefit from using a foam roller. For best results, use these foam rolling techniques twice a week for 15 minutes at a time. (Note: Foam rolling should not completely replace the act of stretching.) 

You can purchase a foam roller for under $20 from many retailers, including Marshalls, Walmart, Target, Dicks, or Amazon. 

Foam rolling is generally safe for everyone, but it’s a good idea to check with your health care provider if you have a heart or vascular illness or any chronic pain conditions.

Complete each of these exercises for 15 to 30 seconds, then move to the next exercise. When you’ve completed all the exercises, go through the entire cycle once more. Foam rolling shouldn’t hurt; you should be comfortably uncomfortable.



Place a foam roller on the ground perpendicular to your body. Sit in front of the foam roller. Move it as close to your low back as possible and slowly lean back. Lift your bottom off the ground. Use your heels to rock back and forth to massage your back. Do this for 15 to 30 seconds. 

Place a foam roller on the ground perpendicular to your body. Place your bottom on the foam roller. Place your hands on one side and your feet on the other. Use your arms and legs to rock back and forth to massage the glutes. Do this for 15 to 30 seconds. 

Place a foam roller on the ground. Lie down with the roller directly underneath your spine. Use your legs and core to rock side to side to massage your spine. Do this for 15 to 30 seconds.



Place a foam roller on the ground perpendicular to your body. Place your left hamstring (the back of the thigh) on the foam roller. Bend your right leg so your right foot is flat on the ground. Use your arms to lift up your bottom. Use your arms and your right foot to rock back and forth for a massage on your left hamstring. Do this for 15 to 30 seconds, then switch legs and repeat for another 15 to 30 seconds on the other side.

Place a foam roller on the ground perpendicular to your body (you’ll be facing the foam roller for this exercise). Place it under the top of your right thigh. Bend your left leg so your left foot is on the ground. Use your left foot and arms to rock back and forth for a massage on your right quadriceps. Do this for 15 to 30 seconds, then switch sides and repeat for another 15 to 30 seconds.

Place a foam roller on the ground perpendicular to your body. For this exercise, you’ll be on your side. Place the side of your left leg on the foam roller. Bend your right knee and cross it over your left leg so your right foot is on the ground. Use your arms and right foot to rock yourself back and forth. Do this for 15 to 30 seconds, then switch sides and repeat for another 15 to 30 seconds.


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