Foam Roller exercises

Foam Roller: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the foam roller is for

A foam roller lets you apply pressure to muscles using your own bodyweight. Rolling can reduce the feeling of stiffness and is a pleasant part of a warm-up or cool-down. It does not lengthen muscles or break up tissue, but it can help you move more comfortably for a while afterwards.

Technique and safety

Roll slowly over each area for 30–90 seconds, pausing on tender spots without pressing into sharp pain. Avoid rolling directly on joints, bones or the lower back.

Five to start with

  1. 1
    BeginnerFoam Roll Thoracic Spine

    Rolling the upper back, often used before overhead work.

  2. 2
    BeginnerFoam Roll Quads

    The front of the thighs, a common stiff spot after leg days.

  3. 3
    BeginnerFoam Roll Calves

    Calves after running or jumping.

  4. 4
    BeginnerFoam Roll Glutes

    The glutes and hip, with one ankle crossed over the other knee.

  5. 5
    BeginnerFoam Roll Lats

    The side of the back under the armpit.

All 10+ foam-roller exercises