A foam roller is a simple piece of exercise equipment that can help those that have strained back or need to strengthen their backs. It is also versatile enough that you can use it for various strength-training exercise for other muscles groups in the body. Foam rollers come in different sizes, so choose one according to your experience level; the more experience you have when them, the larger roller you can use.
Step 1
Use your foam roller to stretch your lower back. Position the roller on the floor, and then lay down on your back with the roller horizontally under the small of your back, your knees bent at a 45-degree angle. Take a deep breath and slowly walk your feet down so that the roller moves up the back and stops at your shoulder blades. The larger the roller, the better the stretch.
Step 2
Complete a chest stretch exercise with your foam roller. Lay it down on the floor, and then lay down vertically on the roller so your spine is parallel to the foam roller and your knees bent to a 45-degree angle. With the roller in place, stretch your chest muscles by bringing your elbows together above your chest, and then pulling them down to either side of you, stretching the chest as you split it on either side of the foam roller. Hold for 30 seconds before bringing your elbows back in.
Step 3
Work your abdominal muscles with your foam roller by placing it on the floor, and then laying on it vertically so that it is parallel with your spine. Bend your knees at a 90-degree angle, and reach your arms out to either side, laying them flat on the floor. Keeping one foot on the floor, lift one knee up, balancing yourself by engaging your abdominal muscles to hold you steady. Hold the pose for five seconds before releasing your knee and repeating with the other foot.
Step 4
Work your hips by using the roller to do a hip flexor. Lay on your side, supporting yourself on your elbow. Roll the foam roller under your hip and hold it there. Then, roll your hip up so that the roller becomes repositioned by the knee. Hold the position for three seconds, before walking your body back down so that the foam roller is positioned back under the hip. Complete 15 for one set of hip flexors, and try to do three sets per day.
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