3 Foam Roller Moves To Release Stress And Stiffness From The Body(2023)

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.
This will also correct your posture. 

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.

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