Five Stretches to Get the Most Out of Your Foam Roller

Written By Atlanta Spine and Wellness on September 22, 2022

woman using foam roller

Using a foam roller can improve flexibility, relieve sore or tight muscles, reduce inflammation, and aid in stretching exercises. Whether you’re recovering from an accident or injury, or just want to improve your mobility and flexibility, a foam roller is a safe, easy tool to use while exercising. Here are Atlanta Spine and Wellness' recommendations for the five best stretches you can do with your foam roller:

Quads

Start in a plank position with forearms resting flat on the mat and the foam roller under your quads.
Use your core muscles to brace yourself and roll down the roller until it is just above your knees.
Roll in the opposite direction until the roller is at your hips.
Repeat for 30 seconds.

Hip Flexors

Start in a plank position with your forearms resting flat on the mat.
Put the foam roller underneath your left hip and bend your right leg comfortably to the side.
Roll slowly up and down and side to side on the foam roller.
Repeat for 30 seconds, then switch sides and repeat on the right hip.

Upper Back

Lie on your back with the foam roller underneath your upper back.
Bend your knees and place your feet flat on the floor. Your arms can be down by your sides or crossed on your chest.
Use your core muscles to lift yourself up so that your hips are off the floor.
Slowly roll your upper back up and down the foam roller between your lower neck and mid-back.
Repeat for 30 seconds.

Shoulders

Lie on your side and place the foam roller underneath your right shoulder.
Rest your lower body comfortably on the ground or mat and put your left arm out to guide your movement.
Roll slowly up and down the foam roller so that it is applying pressure to your shoulder. Rotate your upper body slightly if needed so that you have better control.
Repeat for 30 seconds and then switch to your left shoulder.

Calves

Sit on the floor or mat with your legs extended.
Put the foam roller underneath your calves.
Lift up your body and make sure your weight is resting on the foam roller. Cross your left leg over your right.
Slowly roll your right calf back and forth on the foam roller while navigating your body forward and backwards with your arms.
Repeat for 30 seconds and then switch legs.

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At Atlanta Spine and Wellness, we’re committed to providing our patients with the education and tools they need to improve their overall health. If you’re interested in maintaining your overall wellness in Chamblee, call us today or schedule an appointment online.

Posted In: Foam Roller Stretching