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Uses of Foam Rollers

Foam rollers are used in several different ways to improve muscle flexibility and strength. In addition, foam rollers are used to relieve muscle soreness after exercise. They are lightweight and easy to transport, providing a convenient way to exercise at home. Foam rollers are available in different sizes which allows exercises to be performed using different body parts.

  1. Reducing Muscle Soreness

    • Foam rollers are used to reduce muscle soreness in the back and legs. Lay with the injured body part on the roller. To accomplish this, support yourself with your arms and roll back and forth along the sore muscle. Your body weight works out any knots or trigger points that have formed in the area. The motion should imitate a rolling pin as it rolls out dough. Focus on the areas with the most pain and roll for one minute. Use this exercise for your lower back and the front, back and side of your thigh.

    Core Muscle Strengthening

    • Foam rollers are used to increase the strength of core muscles in the abdomen, chest, back and shoulders. For example; position the roller vertically on the floor and lay on top of it with the roller aligned with your spine and perform abdominal exercises like pelvic tilts and crunches. Add leg lifts or arm lifts as strength increases. To strengthen your upper back and shoulders, lie on your stomach with outstretched arms. Place your hands on the roller and slowly lift your head and shoulders off the ground and back down.

    Positioning

    • Foam rollers assist with positioning particular body parts. A roller can be placed behind your lower back to straighten your spine and improve your sitting posture. Put a small foam roller between your knees in side-lying to keep hips in alignment. Use a foam roller under your knees when laying on your back to reduce pressure on your spine.

    Stretching

    • Foam rollers are used to stretch muscles as well. To try this, stand with the ball of your foot on the roller. Lower your heel toward the ground to stretch your calf muscles. Sit on the floor and prop your ankles on the roller. Bend forward at the waist to stretch your lower back and hamstrings. Hold the end of the roller in each hand and reach overhead to stretch your shoulders. Repeat this behind your back to stretch your chest muscles. Hold each stretch for 10 to 20 seconds and repeat three times. You are stretching too far if you feel pain.

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