Foam Roller Exercises


Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling can be an effective tool to add to your warm-up or cooldown, before and after exercise. And the benefits of foam rolling may vary from person to person.

1. Ease muscle pain
Foam rolling can be beneficial for easing sore muscles and reducing inflammation.

2. Increase range of motion
Foam rolling may help increase your range of motion, but more research is needed. Range of motion is important for flexibility and performance.

3. Temporarily reduce appearance of cellulite
Providers of some foam rolling products claim the products can help loosen and break up your fascia. Fascia are the body’s connective tissues and contribute to the appearance of cellulite.

While foam rolling may help smooth out your skin temporarily, there is currently no scientific evidence that it can permanently reduce cellulite.

The best way to reduce cellulite is to maintain an active lifestyle and consume a healthy diet.

4. Relieve back pain
SMR for easing pain in the body. It may help ease tension in the back, too.

It’s important to take care when using a foam roller on the back, however. It’s easy to strain or injure your back further.

You can also try lying on a foam massage ball or a tennis ball to work out knots in the back.

5. Manage fibromyalgia symptoms
SMR has shown promising results for the treatment of fibromyalgia symptoms.

6. Help you to relax
Many people find foam rolling to be relaxing. Breaking up tightness in your muscles may help you feel less tense and calmer as a result. But little evidence exists to show that foam rolling helps with relaxation.

Here are four of my favorite foam roller exercises from St. Louis, Brentwood and Clayton, MO personal trainers.

Hip Flexor

HFoam roller hip flexor

IT Band

Foam roller - IT band

Mid Back

Foam roller - back

Upper Back and Shoulder

Foam roller - shoulder1

Foam roller - hip flexor