If you’re sore from a workout and want to speed up your recovery, foam rolling is the way to do it!
Foam rolling is an excellent rest day activity since it relieves muscle tightness and soreness. It’s also a great way to warm up the muscle pre-workout or help release tension and cool down afterwards. Consistency with foam rolling can improve your range of motion, effectively preventing injury.
There are a variety of foam rollers that you can use. The most basic and gentlest foam roller is one without any grooves that feels smooth to the touch. There are other foam rollers, like the one I use, that’s more intense because of the grooves that get deeper into the muscles. I regularly stretch and massage my muscles, so because my muscles are generally loose, I like the intensity of this type of foam roller. However, I don’t recommend this one for beginners!
Whether using foam rolling to warm up or cool down on a workout day or to release some tension from post-workout soreness on a rest day, these foam roller exercises will get the job done.
Upper back
Sit on the floor with the foam roller situated perpendicular to your spine. Lie your upper back on the foam roller and place your hands behind your head. Lift your butt off the floor and keep your feet flat on the ground. Use your core to support you as you push off your feet to slowly roll up your spine and then return to the starting position. Repeat for 30 seconds.
Thoracic spine
In a seated position on the floor, place the foam roller behind you, parallel to your spine. Next, lie down on the foam roller so that it aligns down your spine vertically, with your head resting at the very top. Rest your butt and both feet flat on the floor with knees bent. Stretch both arms out in a “T” position. Hold the stretch for 30 seconds, taking deep breaths.
Lats
Place the foam roller on the floor horizontal to your body. Lie on your right side with the foam roller positioned under your right armpit and your right arm…
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