A foam roller can be used for more than just rolling! An affordable home exercise tool, a foam roller can help you increase mobility, build strength and get rid of those pesky knots. Try out these exercises, organized by Zach Shampain, PT, DPT, and Victor Guevara, PT, DPT, to your routine!

1. Sidelying IT Band Foam Roll Mobilization

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin lying on your side with your hip resting on a foam roll, your upper leg crossed in front of the other, and that foot resting on the ground.

Movement

Slowly roll the side of your leg up and down the foam roll. Don’t roll past your knee.

Tip

Make sure to keep your back straight throughout the exercise.

2. Quadriceps Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin by lying on your stomach with a foam roller under your upper thigh. Your elbows should be supporting your body, and your other leg can be resting on the ground.

Movement

Now very slowly roll your leg back and forth over the foam roller.

Tip

Make sure to keep your back straight during the exercise.

3. Calf Mobilization with Foam Roll

REPS: 10              HOLD: 30 SEC – 1 MIN               DAILY: 1               WEEKLY: 7

Setup

Begin sitting upright with one leg bent, your other leg straight, and a foam roller under your calf.

Movement

Push yourself off the ground with your arms and slowly roll your calf back and forth over the foam roller.

Tip

Make sure to keep your movements slow and controlled.

4. Supine Chest Stretch on Foam Roll

SETS: 3  HOLD: 30 SEC     DAILY: 1               WEEKLY: 7

Setup

Begin lying with your knees bent and a foam roll positioned vertically along the middle of your back, hands resting on your stomach.

Movement

Slowly move your arms straight out to your sides, then return to the starting position and repeat.

Tip

Make sure your back is laying flat against the foam roll.

5. Snow Angels on Foam Roll

REPS: 10              SETS: 3  DAILY: 1               WEEKLY: 7

Setup

Begin lying with a foam roll vertically along the middle of your back, knees bent, and your arms resting on the ground.

Movement

Spread your arms straight out to your sides, then up overhead, as if you were making a snow angel, then bring them back down to your sides, and repeat. Your fingertips should stay in contact with the ground.

Tip

Make sure not to arch your back as you raise your arms overhead.

Want to learn more about the benefits of foam rolling? Check out our online educational webinar: