Best Foam Rolling Routine to Try

Foam rollers are actually useful in the gym or after you do an intense workout because they can help loosen stiff muscles and knots. Although many are not really aware of this tool, you might be surprised on how effective it is when it comes to speeding up the healing process of your muscles after you exercise.

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So which foam rolling routine should you do after you exercise? Here are some examples to try.

  • Upper back roll. For this routine, you will need to lie back down on the mat. Position the foam roller under your upper back then cross your arms before you so your shoulderblades are protracted. Raise hips off the floor so your weight will be transferred onto the roller. Shift your weight to one side so the foam roller will roll from your upper back towards the middle. Do the same with the opposite side.
  • Hamstrings. If your hamstrings feel a little bit tight after your exertion at the gym, this roller routine is for you. Start by sitting down on the floor with your right leg positioned on top of the roller. Bend your left knee and place hands behind you. Roll from above your right knee towards your glute. Do this for 20 to 30 seconds before switching to the other leg.
  • Quadriceps roll. In this routine, you will need to lie with your facedown on the floor. Place the roller under your left leg with that foot off the ground. Shift your weight onto this leg as much as you can then roll from the top of your knee to your hips. Do the same thing on the opposite leg to help release the kinks and knots on your quads.
  • Glutes. Another foam roller routine to try is the glutes roll. To start this routine, you will need to sit on the roller. Make sure your right leg is crossed over your left knee. Lean towards your right hip and place your hands on the floor. Roll your right butt cheek to help ease the tightness here. Do the same with the other cheek.
  • Lower back roll. Go into a seated position with the foam roller positioned uner your lower back. Cross arms in front so your shoulders will be protracted. Raise hips off the floor then lean backwards so that your weight will be shifted to your lower back. Roll forward and backward to one side so you won’t hurt your spine in the process. Roll for 20 to 30 seconds before switching to the other side.
  • Calves. Your calves tend to bear the brunt of all your leg workouts so it shouldn’t be much of a surprise when they become tight. Sit on the floor with your hands on the floor behind you and with your legs stretched out in front. Put the roller under your knees. Roll it from your knees to your calves and back again.
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