Previ Fitness: Foam Roller Routine

Foam rolling is becoming a staple in various types of training programs due to its ability to increase mobility, range of motion, reduce knots, and improve overall quality of movement. Everyone from the seasoned athlete to the exercise novice can see benefits from utilizing foam rolling. They are inexpensive and almost every gym has them readily available. So pick one up and try the routine below, or ask our PreviMedica exercise specialists to show you how to utilize this versatile tool.

foam-roller-exercise-1-of-5-1Foam Roll – Gastrocnemius

Preparation:

Sit on the ground with your legs straight and calves on top of the roller. Using your arms press yourself up so that your buttocks are hovering over the ground.

 Movement:

From this starting position roll back and forth keeping knees locked. Focus the pressure on the back and sides of the calf just above the ankle. Roll for 30-60 seconds. To increase the pressure try stacking one leg on top of the other rolling only the bottom leg. To further increase the pressure, actively dorsiflex the toes (pull them toward your shin) to place the gastrocnemius on stretch.

foam-roller-exercise-1-of-5-2

Foam Roll – Soleus

Preparation:

Sit on the ground with your legs straight and calves on top of the roller. Using your arms press yourself up so that your buttocks are hovering over the ground.                               

Movement:

From this starting position roll back and forth keeping knees unlocked. Focus the pressure on the back and sides of the calf just above the ankle. Roll for 30-60 seconds. To increase the pressure try stacking one leg on top of the other rolling only the bottom leg. To further increase the pressure, actively dorsiflex the toes (pull them toward your shin) to place the soleus on stretch.

foam-roller-exercise-1-of-5-3Foam Roll – Piriformis

Preparation:

Sit on a roller with your hands behind you on the floor. Lean to your left side taking your right hand off the ground. Place your left ankle on your thigh just above your knee. Keep your right foot on the floor.

Movement:

From this starting position roll back and forth over the piriformis. Roll for 30-60 seconds then switch sides. Try altering your body position throughout to hit the piriformis at multiple angles.

 

foam-roller-exercise-1-of-5-4Foam Roll – IT Band

Preparation:

Lie on your side on the ground with the roller underneath the outside portion of your thigh. Place the same side elbow (or hand) and the opposite hand/foot on the ground.

Movement:

From the starting position press up and roll back and forth over the outside portion of your thigh. It may help to work from the bottom of the hip to mid-thigh, reposition and then work from mid thigh to just above the knee versus using long broad strokes to hit the entire IT band. Roll 30-60 seconds and then switch legs. To increase the pressure take the opposite leg off the ground or stack it on top of the opposite leg.

foam-roller-exercise-1-of-5-5Foam Roll – Thoracic Spine

Preparation:

Lie on your back with a foam roller placed  in the middle of your back. Your feet should and buttocks should  be on the ground, with hands behind your head.

Movement:

From this starting position, slowly extend the upper back. DO NOT extend the lower back; it may help to think of bracing the stomach to ensure that the movement comes from the upper back. Slowly work the roller up and down the back repeating the extension at the various spine levels (Cervical and Lumbar).


If you’re interested in a personalized fitness assessment and exercise plan, we encourage you to meet with one of our PreviMedica exercise specialists. Contact us at 855-773-8463 or by email at hello@previmedica.com. Happy foam rolling!

Leave a Reply

Your email address will not be published. Required fields are marked *