Table of Contents
3 foam roller moves that can help in releasing stiffness and stress in your body:
1. Calf relief
When it comes to using a foam roller for calves, there are two angles to focus on; the back of calves and the inside of your calves.
To relax the back of the calves:
- Begin in a seated position with a foam roller exactly under the top of your calves and keep your hands behind your hips.
- Now lift your hips off the ground, keep your legs straight, and using your arms and hands roll your calves up and down on top of the foam roller.
- Move back and forth for 30 seconds.
To relax inside of calves:
- Lie with your face down on the floor and in a plank position, placing the foam roller under your hips.
- Roll up and down from hip to knees.
2. Back relief
For back relief, you need to use a foam roller for your upper and lower back.
For lower back:
- Sit on the floor with the foam roller on your lower back.
- Keep your hands behind your head and your abs tighten.
- Slowly bend your knees, and now roll over back and forward.
- Continue this for 30 seconds.
For upper back:
- Begin by lying down on the floor, keeping a foam roller on your back.
- Keep your knees bent and your feet flat on the ground and bring your hands behind your ears with your elbows wide.
- Raise your hips and use your feet to push your upper body back and forth along the roller.
- Continue this for 30 seconds.
3. Shoulder and side relief
To increase mobility and release stiffness, your shoulders need some action. Use a foam roller in this way to stretch your shoulders.
Here’s how to perform it:
- Lie down on the left side with your left arm extended on the floor away from the torso.
- Place a foam roller under your left armpit, left leg straight on the ground, and right leg propped in front of your body with a bent knee.
- Place your right hand for extra support on the floor in front of you.
- Roll up and down, a few inches closer to the head and a few inches closer to the legs.
- Continue this for 30 seconds. Then switch sides.
