Using a Foam Roller
After years of using a foam roller, this is what we have found to be helpful and most advantageous. Keep in mind that we are not your doctor, so please listen to your body and follow what is comfortable for you or consult with your physician prior to foam rolling. If you do too much, too hard, you can hurt yourself.
We want you to think of your foam roller as your new best friend. You and your roller will get to know each other in ways you never imagined before! Where you hurt or are sore, the roller will be able to help you feel better and relax the muscles as you melt into it.
There is no right or wrong way to use it; just listen to your body and see what feels good, relaxes your muscles, emotionally resonates for you, or causes pain (stop doing that). The only way to incorrectly use a foam roller is to NOT USE IT. If you do not use it, it will get dusty and sad because it won't be able to help you like it wants!
Here are some examples of what to do with the roller on your body. If these examples do not address the areas in which you are desiring relief or you aren't getting the results you would like, consider rotating the roller and/or repositioning yourself in another way. Remember, motion increases intensity and you are in charge of that motion, so rolling or moving your body will increase the intensity. If rolling is causing you too much discomfort, put a towel or blanket over it. More pain does not equal better results. On a scale of 1-10, my personal sweet spot is 7, find yours.
Upper Body Foam Rolling Techniques
How to Foam Roll Your Back
Begin with the foam roller along your spine from your head to your sacrum (tail). Move your body side to side to get your muscles along the spine or just lay out to open up the front of your body. You can move your arms up and down, out to the side, or any other way you feel comfortable and find relief. This opens up the muscles more on the roller.
Turn the roller perpendicular to your back so it’s along your shoulders and rest your head back or keep it up (whatever feels comfortable for you). Rock your body side to side and put your arms out to the sides to open your chest more. You can move your arms however you feel comfortable.
How to Foam Roll Your Shoulders
Lay on your side with the roller under your armpit. If that hurts, JUST LAY THERE and let your body sink into the roller. You can roll forward to get your pecs and back of your armpit to get terres and lats.
You can also get your triceps as you roll to your arms. By moving your arms in various ways, with a bent elbow or straight arm, you may find additional relief.
Pelvic Foam Rolling Techniques
How to Foam Roll Your Pelvis
If you've given birth, rode bikes or horseback, have tight legs, or simply want looser hips, this series of movements is for you. I recommend using a blanket or towel for additional padding if it's too painful.
To begin, get a stool or bench to put the foam roller on and sit on it like you would a bike or a horse. Then, turn your body to get all the various aspects of your hips to reach all the attachments. After doing this, you'll feel like you have new hips!
Lower Body Foam Rolling Techniques
How to Foam Roll Your Legs
While your TFL is a part of the hips, we are including it in the legs since you can roll right down the quads and IT band. To increase relief, consider adding additional movement to any of these positions. Remember, you can move the roller or your body as demonstrated in these pictures.
The lower leg is also able to get addressed by kneeling on the roller or by rolling on it. You will also get a good ab workout when holding yourself up (bonus points!).
