Foam Roller Exercises

A foam roller is a versatile and inexpensive piece of exercise equipment. It is basically a cylinder made of dense foam, and varying in diameter and length.

Myofascial release can be done as a foam roller exercise to stretch the fascia or connective tissue which surrounds the muscle.

Self myofascial release is a way of stretching the fascia yourself, without a therapist to do it for you. In most cases this is done using a foam roller - a cylinder of dense foam. Foam rollers can also be used to perform other exercises too, such as balance and core strengthening exercises.

 

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Abdominal Crunch

This is an advanced exercise for working the abdominal and core muscles. Lying on the front with the roller under the thighs the knees are pulled up towards the

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Adductor Muscles

This exercise gently massages the adductor muscles in the groin. The athlete rolls the inside of the groin over the roller applying more pressure

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Balance Exercise

This exercise develops balance and pelvic stability. The athlete balances on two rollers alternately raising the arms and legs.

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Bridge Exercise

This exercise strengthens the hamstrings, glutes and lower back. With the roller placed under the feet the athlete lifts the hips upwards.

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Calf Muscles

This exercise massages the calf muscles at the back of the lower leg. The leg is rolled over the roller along the full length of the muscles

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Hamstring Muscles

This foam roller exercise massages and applies myofascial release to the hamstring muscles.

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Iliotibial Band

This ITB band foam roller exercise performs a myofascial release and stretch on the iliotibial band which passes down the outside

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Latisimuss Dorsi

With the athlete positioned on their side the large latisimuss dorsi muscle can be worked.

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Lower Abs

This exercise strengthens the lower abdominal muscles. Lying on the back with the knees bent the roller is placed between the knees.

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Oblique Muscles

This exercise strengthens the oblique muscles. Lying on the back with the roller placed under the upper back

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Peroneal Muscles

Foam roller exercise for myofascial release and stretching of the peroneal muscles on the outside of the lower leg.

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Piriformis Muscle

The piriformis muscle is a deep outward rotating muscle in the buttock. It can become tight through over use.

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Press Up

A simple press up exercise can be performed using the foam roller. An easy version can be done on the knees

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Quadratus Lumborum

This exercise massages the quadratus lumborum muscle at the side of the lower back.

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Quadriceps

This exercise performs a myofascial release and stretch on the quadriceps muscles at the front of the thigh.

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Squat Balance

This is a variation of a standard squat exercise. A high level of balance is required.

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Upper Back

This exercise massages the thoracic or upper area of the spine.