Foam roller exercises are used for self-myofascial release of trigger points in the muscles. By using a foam roller, you can massage away muscle soreness and prepare your muscles for deeper stretching. Roll over a muscle slowly, pause and concentrate on any sore spots. Continue rolling back and forth until all tension has been released from the muscles. Warm up thoroughly before foam rolling, and afterward, stretch all the muscle groups you worked .
Hamstrings Rolling
Sit on top of your foam roller with the roller positioned just under your rear end. Place your hands on the ground behind the roller. Cross your left ankle over your right, rolling your right hamstring over the foam roller slowly. Roll from just under your rear end to just above the back of your knee. Your weight should be in your hands and your right heel. Repeat on the left leg. After rolling, sit on the ground with both legs stretched out in front of you. Keeping your legs straight, reach for your toes, lowering your head toward your knees and stretching both of your hamstring muscles.
Quadriceps Rolling
Lie face down with one thigh on top of your foam roller. Position the roller just under your hip. Keeping your elbows on the ground and balancing on the balls of your feet, roll from just under your hip to just above your knee. It is very important to keep your core muscles activated during this exercise to protect your spine. Repeat on the right side, and then roll off the foam roller to lie on your side. Pull one foot in toward your rear end, stretching your quadriceps muscles on the front of your thigh. Roll over and stretch on the other side.
Back Rolling
Place your foam roller on the ground and lie down on it so that it makes a horizontal line across your back. Start with the foam roller just under your shoulder blades. Your feet should be flat on the ground, and your arms should cross over your chest. Lift your hips up off the ground. Roll from just under the shoulder blades to your lower back. Keep your abdominal muscles pulled in and your chin off your chest. Move on to the second back rolling exercise before stretching your back.
Back Stretch
Rotate your foam roller 90-degrees and lie down on it so that it makes a vertical line down your spine. Bend your knees, placing your feet flat on the ground. Place your arms on the ground next to your body. Allow your shoulder blades to sink toward the ground to open up the muscles in the front of your chest. Hold this position, and do not roll. Finish with an upper back stretch. Sit with legs crossed. Clasp your hands in front of your chest, and stretch your arms straight out in front of you at chest height. Tip your head forward to look at your feet, rounding your upper back. Reach further, separating the shoulder blades even more.
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