Feeling tight? How To Effectively Foam Roll Your Upper & Lower Body

You know those workouts that leave you feeling like you can barely walk? When you’re sore and tight in places you didn’t think you could be? Us, too. When you need to jump-start the recovery process, what’s your go-to relief? Do you stretch or seek light mobility work like walking or yoga? While there are a lot of great options on the post-workout menu, one of the best fitness tools for personal recovery is the foam roller. Tag along, we’re about to roll out the red carpet of recovery just for you.

Foam rolling is a popular, easy method of self-massage that can help with injury prevention, head and neck pain, and sore muscles. If you’ve ever visited a physical therapist or worked with a personal trainer, they likely recommended the practice for alleviating muscle soreness. Foam rolling has also been linked to improved flexibility and joint range of motion and reduced risk of injuries. However, they might not have told you an additional benefit: that foam rolling one muscle group can help with soreness throughout your entire body.

This is fascia-nating! Understading fascia

Foam rolling targets the fascia: a connective tissue that wraps and connects the muscles, bones, nerves, and blood vessels of the body. Together, fascia and muscle tissue make up the myofascial system, and foam rolling is a great way to create a self-myofascial release. Myofascial release matters because when tight spots (sometimes called adhesions) form in muscles due to overuse or injury, they can refer pain via the fascia.

The foam roller targets the fascia: a connective tissue that wraps and connects the muscles, bones, nerves, and blood vessels of the body. Together, fascia and muscle tissue make up the myofascial system, and foam rolling is a great way to create a self-myofascial release. Myofascial release matters because when tight spots (sometimes called adhesions) form in muscles due to overuse or injury, they can refer pain via the fascia.

Pain referral is when pressure is applied in one area but felt or radiated through another. For example, if you have a tender spot in your head or neck, it could actually be caused by upper back pain. Foam rolling is a type of massage that discovers those tight spots, or trigger points, and triggers a myofascial release that helps relieve pain and increase blood flow to areas of tension. That’s why it’s also known as self-myofascial release.

Foam rolling has benefits for the body beyond relieving tight muscles: according to a study published in the Journal of Sports Rehabilitation, just two minutes with the roller a day led to an increased range of motion. And in case you still had doubts about the science, researchers in a different foam roll study, published by the Journal of Athletic Training, proved that foam rolling resulted in decreased muscle pain for their study participants.

The foam roller can also help prevent muscle imbalances: many of us will let a sore side rest while working the other side of our body– however, this isn’t good for our muscles or our form! When you’re not sore, you can focus on building strength on both sides of the body.

Before you roll

Now that you understand the why, it’s time to tackle the how. We’ll explain everything you’ll need to successfully foam roll your body so you can be in tip-top shape before your next workout.

What you’ll need for the following foam rolling exercises

• A spot on the ground with a mat, if accessible
• At least 5 minutes of free time
• A foam roller

Side note – in a pinch, you can even use a tennis ball for smaller muscles. That being said, there’s always a foam roller accessible at your local Anytime Fitness.

Even if you don’t have the throbbing pain or acute soreness in your muscles, foam rolling is still good to incorporate into your regular routine. Staying proactive in your recovery will help you build strength, prevent injury, and get your body to bounce back to normal function. Normal function means you are elastic, healthy, and ready to perform, in and outside the gym!

If you’re ready to shorten your recovery time, improve circulation, reduce inflammation and maybe even see some improved flexibility, let’s check out some of our favorite foal roller moves. If foam rolling is one of those things you’ve always wanted to incorporate into your fitness journey but couldn’t figure out the process or technique, this is the article for you!

Let’s get rockin’ and (foam) rolling

Okay, have we given you enough reasons to foam roll yet? If you’re nervous about getting started, keep in mind that common problems people have with foam rolling include: not rolling in both directions, and/or not rolling long enough. For the best results, spend at least 60-seconds on each tight spot, and remember to take deep breaths. If you find a knot, linger on it for a little while, rolling back and forth until the tender spot eases. Trust us, you’ll feel it working as you roll!

Like static stretching, foam rolling well at the end of a workout, such as after a long run, may help your muscles recover faster after exercise. Even for people who aren’t active daily, it’s a good idea to spend at least 15 minutes a day doing myofascial work. Just like all other areas of your health (nutrition, sleep, activity, etc.), rolling takes consistent practice. And while you might think some of the moves below look silly, trust us and just roll with it! When it comes to your health and fitness, recovery is key.

How much pressure should you use?

Are you good under pressure? The amount of pressure needed depends on the severity and size of the tender area. Since you’ll be rolling for a minimum of 60-seconds per area, you don’t want to apply too much pressure right away. One important guideline to keep in mind is that smaller areas may need less pressure than major muscle groups. For example, your bicep is much smaller and contains less fascia than your back or hip, so you might want to use an object like a tennis ball, or a softer foam roller. Remember, you don’t have to hit the exact – or even approximate – location described below. As long as you’re rolling a tight or sore spot, you’re getting all the benefits of foam rolling! However, make sure that sore spot is a muscle, and not a joint, as putting pressure on joints can lead to inflamed tendons and ligaments.

Upper Body Foam Rolling Routine

This routine can help with sore spots due to upper back pain and lower back pain. Self-massaging the fascia well in those areas is a great way to relieve head and neck pain and improve poor posture. Complete all reps on one side before switching to the other side, when applicable. Besides the gym, you can buy one and keep it accessible for times when you’re feeling sore. Give this routine a try for a few weeks, and we’re sure you’ll see a difference in your performance and mobility! All you need is a steady surface and a foam roller that’s to your liking. Okay, end of the line– your turn on the foam roller coaster! Have a ball!

Upper Back

1. Lie down with a roller across your upper back, with hands on the ground by your sides or crossed over your chest, your feet flat and knees bent.
2. Push away, rolling down your torso from your upper back to your mid-back, straightening your legs. Stare up at the ceiling and use your abs to protect your neck by keeping it in a straight line with your spine, and keeping your back from arching.
3. Then pull back, rolling on your spine from your mid to upper back. Avoid your lower back – we’ll do that in the next exercise!

Lower Back

1. Lie with a roller on your mid-back, with hands on the ground behind, your feet flat and knees bent.
2. Push away, rolling down from your mid-back to your buttocks, straightening your legs.
3. Then pull back, rolling up from your buttocks to your mid-back. This exercise is a great way to bring blood flow to your lower back and lumbar spine!

Chest

1. For your starting position, lie face-down with a roller under your upper chest and your arms stretched overhead, but still touching the ground. Balance on your toes, and keep your head and neck lifted.
2. Pull your body toward your forearms using your biceps, rolling down from your upper chest to your mid-abdomen (stopping before your stomach), supporting your weight on your toes, forearms and wrists.
3. Push away, rolling back from your mid-abdomen to your upper chest. Arch your back as needed, but not too much!

Lats

1. Not sure how to stretch your lats, formally known as your latissimus dorsi? Your upper body will thank you for this move! Sit on the ground, leaning to your right side, with the side of your rib cage on top of the roller, resting on your right forearm with your elbow bent. Keep your right knee on the ground and your left foot wherever it’s comfortable.
2. Roll upward toward your armpit, straightening your arm. Stop at the armpit, before you reach your biceps.
3. Roll back down from your armpit to your rib cage, bending your elbow.

Triceps

1. Lie on your side with a roller (or a tennis ball) in your armpit, with your right arm straight out by your ear and your other hand on the ground in front of you. Use your left foot and knee to balance.
2. Raise your upper body, rolling down the back of your upper arm from your armpit to your elbow.
3. Lower your body back down, rolling back up your arm to your armpit. For proper form, aim to keep the roller on your triceps, rather than turning your arm down to work your biceps. You’ll only need to move the roller a few inches to feel discomfort ease. Remember to protect your neck by looking down!

Back

1. Lie on your back with a roller lengthwise along your spine, feet flat on the ground, knees bent and arms by your sides.
2. Shift the roller underneath you to roll from side to side across your back and shoulder blades, placing extra emphasis on tight spots, keeping your feet flat. Keep your head and neck lifted. This is a great exercise for back pain.

Lower Body Foam Rolling Routine

Your lower body contains a lot of fascia, so foam rolling well is a great way to prevent a lower-body injury and relieve larger tight spots. You might even find some of these helpful for relieving back pain if you have the issue of sitting inactive at a desk in an office all day. Complete all reps on one side before you switch sides, when applicable.

Shins (Anterior Tibialis)

1. Starting with the left side, kneel on all fours with the roller under your left ankle. Keep your head and neck lifted and use your wrists to keep yourself steady.
2. Raise your left knee and push back, rolling up from your left ankle to your left knee, straightening your leg.
3. Roll back down the left shin, keeping the left knee raised throughout. Repeat with the right leg.

Adductors

1. Time to get hip! This move is great for hip mobility. Lie face-down with one leg bent with a 90 degree angle at the knee and place the roller under your inner thigh.
2. Roll back and forth along your inner thigh from your inside hip to knee, and then back, pushing your body with your biceps and back muscles. Keep your chest and neck lifted. Switch to the opposite leg.

Calves

1. If you’re a runner or cyclist with tension in your calves, this movement is a great way to decrease sore spots in the lower leg! Sit with the roller under your ankles, with your legs straight and your hands on the ground behind your buttocks.
2. Lift your butt off the floor, hold your weight up and lift your right foot off the roller, supporting your bodyweight with your hands and biceps. Use your core to keep yourself steady!
3. Roll up and down your left calf muscle from ankle to knee, keeping the right calf lifted, pushing your body away with your hands.
4. Switch legs and repeat. Rolling your calves separately adds pressure on the single leg, which makes foam rolling more effective. If you’re having trouble keeping your balance, you can roll them at the same time.

Glutes

1. Sit upright on the roller with legs straight out in front and your hands on the mat behind your back. Start with your elbows straight.
2. Roll back and forth over your buttocks from the top of your hamstrings to your lower back.
3. Bend and straighten your legs, pushing with your heels as you roll back and forth.

Side Glutes (Piriformis)

1. This is a great move for when you’re having trouble stretching sore glutes or outer thighs. Sit upright in a seated position on a roller, leaning to your left side with your right leg bent and your right ankle on your left knee, so that your leg is in a triangle shape. You have the option to keep your left hand on your ankle for extra stability.
2. Place your right hand on the ground behind you to support your bodyweight, with your right arm straight.
3. Push your body away, bending your right elbow and rolling over the side of your buttocks.
4. Pull back, straightening your arm and rolling back over the buttocks. Repeat with your opposite leg on the left side, with your right foot crossed over your left knee.

Hamstrings

1. Sit with a roller under the top of your hamstrings with your legs straight, your feet off the ground, and your hands behind your buttocks about 2 feet. Your chest should be at a 45-degree angle from the floor.
2. Pull your body towards your hands, rolling down along the hamstrings to the back of your knees.
3. Push your body back away from your hands, rolling up from knees to your buttocks. Focus on keeping equal pressure on your left and right leg.

IT Band

1. Lie face-down with your upper calf on top of the roller, just below your knee, holding your weight up on your hands and toes with your arms straight.
2. Use your biceps to push backward, lowering your body down so that you land on your elbows. Raise your feet and rock back and forth, rolling up along the front of your thighs from your knee to mid-thigh. Keep your top leg steady.
3. Pull forward, returning to a straight arm position up on your fingertips, rolling down to the top of your knee again.

Side Shin (Peroneus)

1. Lie on your side with a roller under the side of your bottom shin, hips on the ground and resting on your forearm.
2. Pull your body toward your forearm, raising your hip off the ground, and roll down the side of your shin from your knee to your ankle.
3. Push away, rolling back up the side of your shin to the knee of your bottom leg. Use your core muscles to control your balance. Then, alternate sides. If you need to get lower, try placing your hands or elbows on a yoga block.

Quadriceps

1. Lie face-down with your lower thighs on top of a foam roller, just above your knee, supporting your weight on your palms and toes with your arms straight.
2. Use your biceps to push backward, lowering your body down, raising your feet and roll up along the front of your thighs from your knee to mid-thigh or the top of your thighs, depending on soreness. Stop before you get to your pelvis.
3. Pull forward, returning to a straight arm position, rolling down to the top of your knee again.

Hip Flexor

1. Hip flexors are an infamous tight area in your pelvis, but never fear, this stretch is here. Lie face-down with the top of your legs on top of the foam roller, legs straight with your right foot off the floor, resting on your forearms. Place hands out in front of you if needed.
2. Lean away from your right side so that your left hip is pressed against the roller. Roll up and down on the left leg, from the top of your left hip to your mid-quad. Repeat on the opposite side.

Excited to get rolling? Stop by your local Anytime Fitness to give these moves a try. If you’re looking to invest in your own, there are a lot of great and affordable foam rollers on the market out there– for example, we like this one. We recommend trying them out to see if your preferred choice is a firmer or softer roller since different rollers have different densities and feel different on your skin. But again, you can also use a tennis or lacrosse ball in a pinch!

Mastered these moves? Believe it or not, there are still more excellent ways to practice recovery with the foam roller. Roll over to this video showing how to hit some next-level stretches to try with the foam roller! Also, check out this article to learn more about recovery and discover vital ways to give your muscles some extra TLC (besides the roller)!

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