Foam rollers don’t have to be used for just warm ups and cool downs, they can also form the basis of a good workout as well. Foam rollers help prevent injuries and muscle soreness, help improve flexibility and work out any knots present in your muscles.
Finding new ways to utilise foam rollers and help stimulate new muscle groups is also part of the fun of fitness, so grab your roller and try some of these exercises if you haven’t already!
Calf & Hamstring Roll
Sitting upright with your legs out in front, place the foam roller underneath your legs and roll slowly back and forth. If you find any spots that are particularly sore, hold in that position for 20-30 seconds until the muscle releases. Repeat 2 sets or 24 reps for both legs at once or one set of 12 reps for each leg.
Side Arm Roll
Laying on your side, place the foam roller under one arm with your head resting on your hand and move your arm back and forth along the roller, feeling for any spots that are particularly sore, hold in that position for 20-30 seconds until the muscle releases. Repeat one set of 12 reps for each arm.
Glute Kick Backs
Place your hands on the foam roller and keeping a straight back, kick your leg back, squeezing through your glutes. Repeat this with the opposite leg, completing one set of 12 reps for each leg.
Wall or Floor Back Roll
Laying on your back, slide the foam roller underneath, slowly rolling back and forth, making sure to keep your bottom off the ground. Repeat for 2 sets of 24 reps. This can also be used against a wall for a variation to the exercise.