11 Foam Roller Exercises

There are various exercises for our different body parts. We may need fitness equipment to perform these exercises. Physical therapist suggests that a foam roller is a tool that you should use in almost every workout.

It costs around INR 350 – 500 only.

Using a foam roller regularly will provide you with many benefits. It is a self-massage technique for your body, muscles. People with joint pain or athletes will get instant relief by using a foam roller.

Foam roller exercises apply the correct amount of pressure using your body weight. It increases your blood circulation and provides you relief on sore muscles. There are many different exercises that you can perform using a foam roller. Let’s take a look at them in detail.

Upper back exercise

• Lie down on the floor with the foam roller under your upper back.
• Cross your hands and lift your body off the ground by applying pressure on your heels.
• Roll the foam roller from your upper back to the middle of your back.
• Keep doing this exercise for 120 seconds.
• You can also plate the foam roller vertically underneath your back.
• Cross your hands like before but balance properly this time.
• Now instead of rolling top to bottom, roll side to side for about a minute.
• While performing both of these exercises, keep your head straight by looking at the ceiling.

Neck exercise

• Lie down on the floor and place the foam roller under your neck.
• Move your neck from one side to another.
• You can also move your neck from top to middle, making sure your head does not fall off to the ground from the roller.
• Keep doing this exercise up to 25 times.

Calf exercise

• Place the foam roller under your calves.
• Place your hands exactly below your shoulder, forming a straight line like shown in the picture.
• Lift your hips from the ground a few inches.
• Now start rolling the foam roller forward and backward by pressuring your calves.
• You can also try this exercise by crossing your legs on one another, like the picture above.
• Repeat the process 25 times.

Thighs exercise

• Lie down on the floor facing towards the ground and place the foam roller under your thighs.
• Balance properly and use your elbow to position yourself as a plank, like the above picture.
• Start rolling the roller up and down.
• A more accessible version of this would be keeping your hands on the ground with your palms flat.
• Do this exercise at least 20 times.

Hamstring exercise

• Sit on the floor and place the foam roller under your lower thigh area.
• Place your hands on the ground and make sure they are behind you.
• Roll the roller back and forth from your butt to your knees very slowly.
• For an advanced version, cross your one leg with another and proceed with the same process.
• Do this exercise for 2 minutes.

Outer thigh exercise

• Place the foam roller under one side of your lower hip.
• Keep your right leg straight and left knee bent.
• Keep your hands on the ground to balance your upper body.
• Cross the left leg over the right leg before you start.
• Roll the roller back and forth from your lower hip to your knees.
• Change sides and repeat the process.
• Do this exercise for 25 times each side.

Leg exercise

• Place the foam roller just below the knee.
• Hands should be on the ground forming a straight line with your shoulder.
• Now use the strength of your core muscles to roll the roller back and forth.
• Keep doing this exercise for 2 minutes.

Back and arm exercise

• Lie down on your right side place the foam roller under your right shoulder.
• Keep your right hand pointing straight to the wall while keeping your left palm on the ground to balance your upper body.
• Place your legs in a crossing manner like the picture.
• Roll the roller back and forth by pushing through your left hand.
• Change hands and go through the same procedure.
• Do this exercise 25 times.

Upper arm exercise

• Place the foam roller on a table.
• Put the roller under your right hand’s tricep area.
• Roll the with your arms forth and back, making sure your triceps are being worked up.
• Change hands and repeat the same process.
• Repeat the process 25 times.

Flat tummy exercise

• Lie on the floor and place the foam roller under your hips.
• Lift your knees slowly and extend them straight while inhaling.
• Exhale and return to your original position.
• Do this exercise 20 times.
• Now slowly lift your legs and make sure they are pointing towards the ceiling while inhaling.
• Exhale and lower your legs down and return to your original position.
• Do this exercise 15 times.

Wrist exercise

• For this exercise, you can use a regular foam roller or a soft foam ball.
• Place the ball under your wrist.
• Apply some pressure into it and roll the ball/roller forth and back.
• After that, turn your hand upside down and go through the whole process.
• Do this exercise 20 times for each hand.

Foam roller exercises have many benefits for your health. Make sure to stretch before you start doing any of the mentioned workouts. Always remember that the breathing process plays an important role in these exercises.

If you are a beginner who has just started to use a foam roller, then take your time to perform the exercises. Do not rush into it as it might cause minor injuries.