After picking a foam roller suited to your needs, the next thing you need to learn is how to foam roll properly for optimal results. Obviously foam rolling is quite intuitive but it’s still helpful to be sure you’re doing it right, after all you don’t want to be wasting your time rolling around on the floor looking like a blabbering fool. Foam rolling can be done pre-workout, before stretching, post-workout, to start your day or just whenever the hell you feel like it. As you know, foam rolling properly has a whole host of benefits:
- Relief tension in the muscles
- Correct any muscle imbalances
- Increase your range of motion
- Myofascial release
The best part is that you only need to foam roll 5-15 minutes a day, depending on the body parts you want to hit, to get all the good benefits.
How to Foam Roll Guide
- Start facing down on the floor with the bottom of your quads on the foam roller, holding yourself stable with your arms.
- Roll forwards a few inches, then down just one inch, make sure you apply extra pressure on any trigger points and stay on them for a bit.
- Keep repeating this process until you’ve rolled your entire quad, we advise to roll for about one minute per side.
- Lie down on either side with the side of your thigh on the roller, hold yourself up with the same side arm.
- Foam roll between your hop bone and your knee, remember to take some time on your knots and trigger points. If you can’t handle the pressure use your free leg as pictured to relieve the pressure a bit.
- Do this for around one minute and switch to your other side for one minute
- Sit down on the foam roller with both thighs holding yourself up with both arms.
- Roll forwards and backwards between your knees to your hamstrings, if you want more pressure hold one thigh in the air off the roller.
- Again, repeat this process for 60 second on each hamstring.
- Sit down on the foam roller and cross your right ankle over your left upper thigh, your left foot placed on the floor to hold yourself up, and your right hand supporting you(or both hands, whatever you like).
- Roll forwards and backwards hitting your entire glute side.
- Roll each side of your glutes for one minute, keep your trigger points in mind.
- Sit down on the floor with your foam roller in front of you at a distance.
- Extend your legs and cross your left leg over the right, placing your right lower calve against the roller, support yourself with both arms.
- Roll back and forth between your ankles and the knees, make sure to hit both calves on both sides.
- Do this for around 60 seconds per calve.
- Lie down on your upper back with the roller right under your shoulder blades, bending your knees and holding your arms up(or crossing them, whatever you prefer).
- Try to flex your abs and core, while raising your hips upwards, keep your head and neck in a comfortable position.
- Roll up and down for one minute between the upper and middle back.
- Lie down on your lower back with the roller perpendicular to your hip bone, while bending your knees and holding your arms up
- Activate your core while raising your hips upwards, use both legs to stay stable
- Roll between the middle and lower back for one minute.
- Lie down on your right side, foam roller underneath your armpit with your right arm extended on the floor.
- Keep your left arm in front of your body to help balance
- Do this for one minute on each side
I hope our guide helped you to find out exactly how to foam roll to hit every spot you want. Check out our comparison chart if you’re still unsure on what foam roller you need. If you want more tips and tricks on how to foam roll stay tuned and have a look at our foam roller guides.