Foam Roller Exercises

We all know that a proper warm up and cool down is critical to optimize your performance and recovery. Stretching, either dynamically or statically is a staple for everyone. However, having your trusty foam roller is a great versatile piece of equipment to enhance this process. Below are videos and a brief description on simple foam roller exercises that can be utilized for training or game day that target major muscle groups.

What does foam rolling do?

Foam rolling is a type of self-myofascial release whereby you apply pressure to certain parts of a muscle to relieve pressure, tightness and/or pain. It is essentially a “self-massage” technique which aids in improving blood flow to the targeted area, allowing for muscle repair, reduction in tightness and improving flexibility of the selected joint. Foam rolling can be an effective tool to add to your warm up and cool-down, before and after exercise.

How do I use a foam roller?

1. Identify the sore or tight area of the muscle group.
2. Slowly lower your targeted areas to the centre of the roller.
3. Ensure you apply a comfortable amount of pressure. Importantly, foam rolling can be done to a point of mild discomfort but not to the point of pain.
4. Spend as much time as you feel you need. A good starting point is to hold for 20 – 30 seconds.
5. Overall, a foam rolling routine may take 5 – 10 minutes.

Foam rolling should be done a consistent basis and even daily. Like any intervention designed to improve flexibility and tension, foam rolling is most effective when done on a consistent basis.

Foam Rolling Exercises

Give these foam rolling exercises a go and let us know how you go. We’d love to hear about how you utilise your foam roller.

If you continue to experience muscle tension or pain, contact our team or book online today.