A foam roller is a cylindrical exercise accessory that is used often in physiotherapy to manage or prevent chronic muscle problems. Foam rollers are available in different sizes and can provide benefits to many area of your body. Foam roller exercises require little space and may be performed yourself without any assistance.
General Techniques
A foam roller is typically used for self-stretches called "myofascial release." The idea is the lay the sore or tender area on the roller and roll back and forth until the soreness is reduced by 50 percent to 75 percent. It often hurts quite a lot and may take some time to achieve your goal, but it is an effective way to relieve pain.
Stretches
Stretching different areas of your body is the primary way a foam roller is used. You can use a foam roller to stretch the muscles and tendons of your chest, back, hips and buttocks, quadriceps, hamstrings, calves, rib cage, abdominals and arms. Some stretches require that you lie on the roller so it is parallel to your body, and some dictate that it is perpendicular. Some stretches, including the back and chest, use gravity to provide a gentle stretch as you lie on the roller, while others use the roller itself to massage the area.
Balance Work
When you start off training for balance with a foam roller, use one that has one flat side until you are comfortable enough to use a round roller. An example of how to use a foam roller for balance is to lie on the roller it is against your upper back and perpendicular to your body. Place your hands behind your head and feet flat on the floor, and roll slowly up and down your back from the middle to the shoulder blades. Another exercise is to position the roller under your hamstrings and balance on your hands as you roll the roller from your buttocks to your knee.
Followup Exercises
Once you have eliminated the tenderness or pain in an area of your body, use the roller on it regularly to keep it relaxed and free of pain. Create your own variations and techniques by rolling on slightly different angles or pressure to find what feels the best for you.
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