Top 5 Foam Rolling Exercises

Foam Rolling is a great way to help decrease pain and tightness in muscles and fascia following a workout. Here are the top 5 foam rolling exercises

  1. Thoracic Mobility exercises. Place foam roller lengthwise down the spine from the base of your skull down to your tailbone. Place feet flat on the floor to help keep your balance. Swimmers, angels, and woodchoppers are good exercises to improve mid back mobility.
  2. TFL/IT band. Laying on your side with the foam roller beneath you. Move your body from your hip to your knee to decrease tightness in IT Band and lateral thigh. 
  3. Glutes/Piriformis. Sit on the piriformis and using your body weight and arm roll over your buttock area to help relieve tension.
  4. Serratus punch. Place foam roller length wise from base of your skull to tailbone along the spine. Bring both arms straight up toward the ceiling. Keeping elbows straight, punch straight up toward the ceiling to target the serratus anterior.
  5. Pec Stretch. Place foam roller length wise from base of your skull to tailbone along the spine. Bring both arms straight out to the side so they are at about 90°. Let your body relax and should feel a stretch through your pecs and anterior chest wall.  Hold for 30-60 seconds and repeated 2-4 times.

Happy Foam Rolling!

Rebecca Varoga, PT, DPT

November 22nd, 2017

Posted In: General

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