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What we’ll cover
  1. What does foam rolling do?
  2. How do I use a foam roller?
  3. Foam Rolling Exercises

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.


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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

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