Recover Faster With This Foam Roller Workout

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The foam roller assists with stretching the muscle fascia, tendons, connective tissue and scar adhesions. By using your own body weight, you can roll over the foam in order to provide self-massage and self-myofascial release. The benefits include improved joint range of motion, decreased joint stress, decreased muscle soreness and increased muscle recovery. Perform these exercises post-workout for one minute each.

foam roller workout foam roller workout

BACK: Lie on the foam roller, legs bent, hands behind head. Roll from your waist to your shoulders.

foam roller workout foam roller workoutCHEST: Lie parallel on top of the foam roller, arms out to the side, palms up. Make snow angels with your arms.

foam roller workoutGLUTES: One leg at a time. Sit on top of the foam roller, cross one leg over the other, roll out that leg’s glutes. Roll from your ischial tuberosity (butt bone) up to your iliac crest (top of pelvis).

foam roller workout foam roller workoutQUADS: Both legs. Lie prone over the foam roller, propped up on your hands or forearms. Roll from your hips down to your knees.

foam roller workout foam roller workoutIT BAND: One leg at a time. Lie on your side, propped up on your forearms. Roll from your hip down to just below your knee.

foam roller workoutHAMSTRINGS: Both legs. Sit with your legs on top of the foam roller, one leg bent. Roll from your ischial tuberosity (butt bone) down to just below your knee.

foam roller workout foam roller workoutCALVES: Both legs. Sit with your legs on top of the foam roller. Roll from your ankle up to just above your knee.

By Stephanie Batz • Photos by JamesPatrick.com