Do you constantly experience those after-work-out muscle pains? Have your attempts to get rid of these pains proven futile? Well, perhaps it’s time you tried using foam rollers. However, given the high number of exercises and moves which can be performed using a foam roller, knowing the right one for your problem is always a hard task. I have, however, delved into the topic and unearthed top 10 exercises with a foam roller. Let’s have a closer look at each exercise and what benefits it has to your body.
1. Thoracic spine roll.
This exercise works on one’s upper back and Abs. How is it done? Well, all you need to do is lay facing up with the foam roller placed under your upper back. After that, bend your knees while your feet remain flat on the surface. In that position, you need to press your feet into the floor and then start rolling the foam roller up and down your back. This way, you will reduce pressure on your back.
2. Lower back roll.
On the other hand, this works on the lower back as well as the Abs. What you need to do is lay face-up with the foam roller placed under your lower back. With your feet firmly placed on the floor, you need to either place your hands on your chest or use them for support. In that position, you need to move the roller up and down your lower back until you find a tight spot where you are supposed to hold on for like 30 seconds before you can continue.
3. IT band roll.
This exercise is best for your hips, legs and Abs. What you need to do is lay on your right side at the same time propping yourself up with the right arm. After that, you need to place the foam roller on the outside of your right thigh. With your left leg crossed over your right foot, you are then required to start rolling from below your hip to somewhere above your knee. Stop at the tight spots and roll over the spots for like 4 times before you continue. Do this for both sides.
4. Front thigh roll.
This works on your quadriceps, shoulders, Abs and chest. For this exercise, you start face down while using your forearms and toes to balance your entire weight. You then place the foam roller beneath your thighs and begin rolling as you stop at the tight spots for like 30 seconds.
5. Back thigh roll.
For the back thigh roll, it mainly works on your hamstring. What you need to do is sit on your butt and place the foam roller beneath your thighs. With one leg in the air, support the body with your arms and start rolling as you hold on the tight spots for like 30 seconds. You can try different angles before you switch to the other leg.
6. Lower leg roll.
This exercise works on your Abs and calves. What you do is place the foam roller under your calves as you support the body with your hands. You then start rolling it up and down your calves as you hold on at the tight spots for some time. To increase pressure, you simply fold one of your legs over the other.
7. Butt roll.
This works on your hips, Abs and butt. To do it, you first sit on your butt while using your hands for support. Then place the foam roller beneath your butt and start rolling up and down holding on at the tight spots for some time. To achieve best results, you need to try different angles.
8. Balanced shoulder press.
This works on your shoulders, abs and legs. What you need to do is grab a pair of dumbbells and press them up while using a half foam roller. Do this repeatedly for impressive results.
9. Foam roller squat.
This is best for legs and abs. What you do is place the foam roller at the middle of your back. You then rest the roller against a wall with your feet and shoulders apart. You are then supposed to start squatting downwards and rising upwards repeatedly.
10. Arm roll.
For your Abs, back, forearm and core, this is the exercise to undertake. What you need to do is get down and place the foam roller in front of you. You then roll your upper right arm in front as you brace yourself with the left one. Do the same for the left arm.
Armed with this information, perhaps it’s time you worked on all your body pains and tight spots for good.
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