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9 Best Foam Roller Moves for Sore Muscles

Posted by Amanda Becker on

9 Best Foam Roller Moves for Sore Muscles

Loosen Those Knots and Beat Muscle Stiffness With These 10 Foam Rolling Moves

 

 

Workouts leaving you sore?  Waking up with stiff muscles in the morning?  Unexplained muscle pain?  Most people experience some level of muscle related pain in their lives.  Many options, however, can have side effects, especially pain pills.  Foam rolling is a safe type of self-myofascial release technique, which can relieve pain when applied to certain body parts.  In addition to reducing soreness and tightness, foam rolling also increases blood flow and flexibility, and increases range of motion.  Perform these 10 foam rolling moves to get rid of those knots and beat muscle stiffness.   

 

 

Directions

Each rolling exercise should be done for 20-30 seconds.  If you have points of extreme tightness and soreness, you may roll for longer.

 

Calf Roll

While sitting on the floor, place your foam roller underneath one of your legs and place your other leg firmly on the ground to support your weight.  Lift your hips off of the floor by pushing your hands against the floor and push your weight into your calf muscle.  Roll from your ankle to below the knee, up and down, for 20-30 seconds.  Repeat on your other side.

calf roll foam roller exercise

 

Upper Back Roll

Lie flat on your back on the floor.  Position the foam roller under your upper back.  With your arms crossed, raise your hips off of the ground, and push your weight into the roller.  Roll from upper to mid back, alternating sides if necessary.

upper back roll foam roller exercise

 

IT Band Roll

Lie on the floor or mat on your side, bottom leg placed on the foam roller.  It should be positioned between your hip and knee with your top leg crossed out in front of you.  Push your weight into your bottom leg as you roll your leg over the roller from hip to knee.  Switch sides and repeat on opposite leg.

 it band roll foam roller exercise

 

Hamstrings Roll

Sit on the floor or mat with your legs extended.  Place the foam roller under your hamstrings and place your hands to your side to support your weight.  Lift your hips off of the floor with your hands and roll over the foam from below your hip to the back of the knee.

 hamstring roll foam roller exercise

 

Quadriceps Roll

Lying face down on the ground, support your weight by your hands and/or forearms.  Position the foam roller under one of your legs and keep your foot off of the ground.  Roll from the knee to just below the hip and repeat on the other leg.

 quads roll foam roller exercise

 

Lats Roll

Lie down on your back and place the foam roller under your back on one side.  It should be behind your armpit.  Your arm on the side you will be rolling should be stretched out to your side.  Move your weight onto your lats.  Repeat on other side.

 lats roll foam roller exercise

 

Glutes Roll

In a sitting position, place the foam roller under your glutes.  Cross one leg over the other and shift your weight toward the crossed leg side.  Roll over your glutes until you can feel tension.  Shift your weight to the other side and repeat.

 glutes roll foam roller exercise

 

Lower Back Roll

Place a foam roller under your lower back.  You should be in a seated position.  Cross your arms in front of you.  Lift your hips off of the ground and lean back.  Keep you weight on your lower back.  Be sure to keep the weight off of your spine and on the muscles.  Roll up and down.  

 lower back roll foam roller exercise

 

Groin Roll

Lying face down, place the foam roller against your inner thigh.  Shift your weight onto the roller and relax the muscles of the inner thigh.  Roll over the area between your hip and knee.  Repeat on other side.

 groin roll foam roller exercise

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