Deep Tissue Massage Body and Back Pain Foam Roller for Exercise

9 foam roller exercises to relax and release your entire body

1. Hip flexors

a) Place the foam roller horizontally across your mat. Lay on your left side with your left hip on the roller and your right leg supporting in front.

b) Rest on your hands to keep your upper body stable and roll your inner left hip across the foam roller. Repeat on the other side

2. Lats

a) Place the foam roller horizontally across your mat. Lay on your left hand side and extend your arm. Place the foam roller under your left armpit.

b) Roll the foam roller up and down along the muscle on your inner and back upper body. Repeat on the other side.

3. Piriformis

a) Place the foam roller horizontally across your mat and sit with both glutes resting flat on the roller, feet flat on the mat infront. Support yourself by placing both hands behind you.

b) Cross your left foot over your right knee, angling your left glute to roll onto the side slightly.

c) Roll the foam roller gently up and down your outer hip. Repeat on the other side.

4. Calves

a) Place the foam roller horizontally across your mat and lay your legs over the top. Cross you ankles and place both hands behind you for support.

b) Cross your left ankle over your right and use your arms and legs to roll back and forth over the roller. Repeat on the other calf.

5. Hamstrings

a) Place the foam roller horizontally across your mat and lay your left leg over the top. The roller should be position just below your glute. Place both hands behind you for support and use your right foot to help you move.

b) Roll back and forth over the roller, targeting your hamstring. Start below your glute and finish above the back of your kneecap. Repeat on the other side.

6. Glutes

a) Place the foam roller horizontally across your mat and lay your left leg over the top. The roller should be position just below your glute. Place both hands behind you for support and use your right foot to help you move.

b) Roll forward over the roller, targeting your glute. Start below your glute and finish before you hit your spine. Repeat on the other side

7. Adductors

a) Lay flat on your mat, then raise yourself onto your forearms, keeping your upper body stable.

b) Extend your left leg at a diagonal angle and place a foam roller (also on a diagonal angle) beneath. Roll the inside of your thigh over the foam roller, using your right leg for support. Repeat on the other side.

8. Thoracic

a) Place the foam roller horizontally across your mat and lay your upper body across the top. Cross both your arms, placing your opposite hand on each shoulder.

b) With feet flat on the ground, roll your upper back and shoulders over the foam roller.

9. Quads

a) Lay flat on your mat, then raise yourself onto your forearms, keeping your upper body stable.

b) Extend your left leg behind you and place a foam roller horizontally beneath. Roll the front of your thigh over the foam roller, using your right leg for support. Repeat on the other side