How to properly exercise with a foam roller and why it’s a great addition to your workouts

Foam roller exercises are a muscle-impact technique that can help reduce tension, pain and inflammation, as well as increase range of motion in the joints. The roller can be an effective warm-up or recovery tool before and after a workout.

The most popular roller is usually cylindrical in shape and made of dense foam rubber. But you can find foam rollers of different sizes and shapes, with varying degrees of stiffness.

How to choose a roller for a beginner?

Finding the foam roller that’s right for you may require trial and error. Try out different rollers before you buy so you can choose one that is comfortable for you.

Here are some types of rollers:

• Smooth. Have a dense foam surface. They are best for those who are not yet familiar with foam. This option is one of the cheapest.
• Textured. They have a special relief on them. It is necessary for deeper working of muscles, eliminating tension and inflammation.
• Massage sticks covered with foam material. They can be used for deep massage of the legs or upper back.
• Foam massage balls can be used for specific muscle areas. For example, to work on muscle knots in the shoulders.

What exercises can I do with a foam roller?

Please note that if you have tense muscles, it may be painful to roll on the roller at first. To adjust the pressure, reduce the load on the roller. For example, if you are kneading your calves, use your hands to support your body and take some of the weight off the roller. To start, slowly roll the desired areas of your body for 10 seconds, then exercise for 30 to 60 seconds per approach.

Work with your arms

To start this exercise, you need to gently tense your abdominal muscles to support your body. Your arms will then move in opposite directions, with one going up towards your head and the other towards your hip. They should swing as far as is comfortable without discomfort.

Pay attention that the back does not arch or move, and that the ribs do not protrude when the arms move. Body stability on the right and left sides should be maintained.

Keep the muscles of the lower leg toned

This exercise from coach Ivan Ivanov will help to work the lower leg muscles of each leg from all sides. To do this, you need to place your hands behind your back and rest your hands on the floor. The left leg should be placed on a foam roller (preferably relief, so that the workout of muscles was as effective as possible), and the right leg should be placed on top of the left one.

After that, the body should move back and forth 10-15 times. At this time, change the position of the left leg so that the muscles are worked from all sides. After warming up one leg, repeat the same with the other.

Working the waist

Take a lying down position on your elbows. Under the ankles is a smooth roller. Very carefully turn on your side so that all the weight is only on one arm. The other arm is stretched out in the air.

Move your hips left to right as shown by trainer Ashley DeLeon. Note that your back should always remain straight! Thanks to this exercise, your waist will get an even clearer outline.

Stretching the leg muscles

Sit so that your back remains straight and your legs are bent at a 90 degree angle with your toes extended. A bolster is placed behind you with your palms resting on it, just like in instructor Tilly’s video.

Slowly lean on the roller until the angle between your back and the floor is 45 degrees. At this time, your left leg is extended upward. Next time, do the same with the other leg. Engage your pelvic floor muscles and keep your abdominal muscles tight.

Mastering the double roll

This exercise is recommended for those who have already mastered the double roll.

Take a lying down position as if you were going to do push-ups. However, you should have two rollers under your hands and under your feet. Do the usual push-ups, but now you will have to make sure that you keep your balance and do not fall. This exercise from a professional Pilates trainer is much more effective than the usual push-ups, because more muscles will be involved.

Despite all the benefits of the foam roller, you should not forget that this practice has only a temporary effect on the muscles and is one of the aspects of maintaining the health of the body tissues. In other words, it’s a great addition to your workouts, but it can’t completely replace them. For real change, constant strength work is recommended. Don’t forget that to improve performance and muscle recovery time, you need to keep moving, drink plenty of water, get proper sleep and eat healthy nutritious food.