Exercises Using A Foam Roller

A foam roller is a tool primarily used for a stretching technique called self-myofascial release. By placing pressure from your body weight onto a foam roller, knots in your skin can be released, according to "NASM Essentials of Personal Fitness Training." It is similar to acupressure or a deep-tissue massage where a massage therapist will put pressure onto a knot to release it. Just like with deep bodywork, foam rolling may hurt but you will feel better afterward. Do foam rolling exercises daily, recommends Sport Fitness Advisor, a fitness advice website.

Lats

The latissimus dorsi muscle of your middle back is often called the lats. A round foam roller can be used to release knots in the attachment area of this muscle on the side of your body. Any size foam roller will work, but the 6-inch diameter by 3-foot-long roller is the most common.

Lie sideways on the floor with the foam roller under your right armpit. Extend your right arm on the floor above your head and straighten your legs. Stack your left leg on top of your right and relax your left arm at your side. Hold your head sideways in line with your spine. Roll gently back and forth on the area below your armpit. Stop rolling when you feel a tender spot, which indicates a knot. Maintain pressure on that spot and keep your body still for 30 seconds or more until the knot releases and the pain lessens. Consciously tell yourself to relax even if it is uncomfortable. Roll over onto the left side when you have released all of the knots on the right.

Hips

Foam roll your piriformis muscle with the foam roller. The piriformis is a deep muscle in the back of your hip that can get tight when you sit a lot. Sit on a foam roller with your knees bent and your feet on the floor. Place your hands on the floor behind you with your arms straight. Cross your right leg over your left knee. Rotate your body to the right and place your left hand on your right knee so that the foam roller is on the side of your hip. Roll slowly up and down your hip and buttocks. Stop any time you feel a tender spot and hold at least 30 seconds. Repeat on the left.

IT Band

The illiotibial band (IT) is connective tissue that runs the length of the outside of your leg from your hip to your knee. The tensor fascia latae (TFL) and the IT band can be rolled together. Both of these areas are often tight in runners, though many people will benefit from rolling this area, as knots can form on anyone.

Lie on your right side with a foam roller beneath your right hip bone. Place your right forearm on the floor and extend your right leg straight, parallel to the floor. Bend your left knee and cross your left leg in front of your body to place your left foot on the floor. Put your left hand on your hip. Push with your forearm and roll the foam roller down the side of your right leg all the way to the top of your knee. Stop and hold on any tender spots for at least 30 seconds. Repeat on the left side.