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Archive for the ‘Foam Roller Exercises’ Category

Try the static inner thigh lift on a foam roller.  Begin by placing your right hip on the roller.  Make sure that your abs and glutes are tight.  The roller should be perpendicular to your body.  Keep right leg should be straight out to the side and your left foot should be planted on the floor behind your right knee.  Balance your torso by placing your right elbow on the floor.  Lift your right leg a couple of inches from the floor and hold for 15 seconds.  Repeat the movement for 2 sets on each leg.

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The front pulse can be done on a foam roller.  Begin by placing your right hip on the roller.  Make sure that your abs and glutes are tight.  The roller should be perpendicular to your body.  Keep your legs straight out to the side.  Balance your torso by placing your right elbow on the floor.  Lift your left leg a couple of inches from the other leg and kick it forward and hold.  Slightly pulse your leg up and down for 15 seconds.  Repeat the movement for 2 sets on each leg.

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Try this exercise for your back.  Start by lying down so that the roller is placed horizontally across your upper back.  Keep your abs tight throughout the exercise.  Your feet should be placed flat on the floor and your bottom should be a couple of inches from the ground.  Now place your hands behind your head and roll your upper back forward and backward for 20 seconds.

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Try the IT band massage on the foam roller.  To begin the exercise, sit down on the roller with your legs straight out on one side.  Place your left hand on the opposite side of the roller.  Turn so that the top of your left thigh is the only part that is touching the roller.  Now place your right hand on the same side as your left hand.  Cross your right leg over your left leg and plant your right foot flat on the ground.  Begin to roll the side of your left thigh over the roller for 20 seconds.  Repeat on the opposite side.

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The foam roller can be very helpful in relaxing the muscles in your calves.  Begin this exercise by sitting down on the floor.  Keep your back straight and vertical. Straighten your legs in front of you and rest your calves on the foam roller.  Use your arms to lift your body a few inches off the ground.  Now roll your calves forward and backward on the roller for 20 seconds.  Lower your body and rest.  Repeat as needed.

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The forward arch exercise can be done on a foam roller.  Begin by placing your shins on the foam roller and placing your hands on the floor, a couple feet in front of the roller.  Clench your abs as you straighten your legs behind you.  The roller will move with you.  Arch your back to stretch your torso.  Look up at the ceiling and hold for a few seconds.  Now roll back to the original position and repeat if necessary.

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