Foam Roller Exercises
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Understanding Myofascial Release
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The RumbleRoller is used for myofascial release, a type of massage that
focuses on correcting restrictions of movement. "Myo" is Greek for muscle, and
"fascia" is the thin sheath of silvery connective tissue that envelops the outer
surface of each of your muscles.
Injuries, repetitive motion, or even prolonged inactivity can lead to the development of
trigger points, which are localized areas of muscle and fascia with compromised function.
Professional massage is the best way to counter this problem, but few people can afford to
employ it as often as it's needed. The RumbleRoller provides you with a more convenient
and economical self-treatment option. |
Rolling Tips
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Although the movements below are called "exercises", you
should focus on relaxing your muscles, not flexing them. Perform each exercise slowly and
deliberately. As you roll over a muscle, note any area that feels unusually dense or
tender (i.e. a trigger point). Pause at that point for several seconds and/or use a small
rocking motion to allow your RumbleRoller's bumps to sink in deeply. Gradually, the muscle
will begin to loosen and the pain will begin to dissipate.
It's not necessary to do every exercise shown. For best results, focus on the exercises
that provide you with the most relief and do them consistently. If you're an office
worker, that might mean rolling your back for a few minutes each night to help reverse the
damage caused by slumping in a chair all day. If you're a runner, it might mean rolling
your glutes, IT bands, and calves after each run to improve recovery.
There's no right or wrong time for rolling. Many athletes use the RumbleRoller to loosen
up their bodies immediately before training or competing. Other people keep it at home and
roll at night while they watch TV. |
Before You Begin
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Below are basic instructions for some of the most common foam roller
exercises. For more advanced or individualized instruction, please consult an experienced
physical therapist or trainer.
All of the exercises can be done with either the full size RumbleRoller (as shown) or the
Compact RumbleRoller. Note, however, that when using the Compact RumbleRoller, you will
need to perform some of the lower body exercises (e.g. Quadriceps, Hamstrings) one leg at
a time.
Start slowly. It doesn't matter how much time you spend on an exercise, and it's not
necessary to count repetitions. Your goal is simply to increase the suppleness of each
muscle. Some exercises will be surprisingly painful the first time you try them, but that
may simply be an indication that you have a lot to gain from that exercise. Within a few
weeks, the quality of your muscle tissue will improve, and those same exercises will
become much more enjoyable.
Caution: Discontinue any exercise that causes your pain to worsen. |
Quadriceps
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Position yourself face-down with both thighs resting on top of the foam
roller. Support yourself on your elbows and forearms, and keep your abdominal and back
muscles lightly flexed to stabilize your spine.
Roll slowly back and forth on the foam roller, from just above your knees to just below
your hips, and pause at any spot that feels especially tender. Your quadriceps muscles
should stay relaxed throughout the movement, and your toes should drag the floor. Because
the quadriceps is such a large muscle group, you may want to spend extra time on this
exercise. Repeat your back and forth movements until all tenderness dissipates.
To dig down deeper into the muscle and increase the intensity of this exercise, tilt your
body to the left or right while rolling. |
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Adductor
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Position yourself face-down, with legs partially spread. Support
yourself on your elbows and forearms, and keep your abdominal and back muscles lightly
flexed to stabilize your spine. Rest one knee on the floor and the groin area of the other
leg against the top of the foam roller.
Roll the roller back and forth along the length of your adductors by slowly moving your
hips to the left and right. |
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Iliotibial Tract (IT Band)
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Position yourself on your side, with your lower leg extended and on top
of the foam roller, and your upper leg bent with your foot firmly on the floor. Support
your upper body on one elbow and forearm. Keep your abdominal and back muscles lightly
flexed to stabilize your spine.
Roll the outside of your thigh, from just below the hip joint to just above the knee. If
the movement is too painful, reduce your force against the roller by shifting more of your
weight to your foot that's on the floor. |
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Glute / Piriformis
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Sit on the center of the foam roller, with one foot crossed to the
opposite knee. Place one or both hands on the floor behind you to support your upper body.
Slowly rock and roll the glute of your bent leg. Then switch leg positions to roll the
opposite glute. |
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Hamstring
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Sit with back of your thighs on top of the foam roller and both hands on
the floor behind you. Keep your leg muscles relaxed, and let your heels lightly drag the
floor.
Roll your hamstrings from just above your knees to just below your pelvis. To increase
intensity, shift your weight to one leg by crossing your legs at the ankle. |
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Calves
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Take a position identical to that of the hamstring exercise, except with
your calves instead of your hamstrings on top of the foam roller.
Roll from just above your ankles to just below your knees. Cross your legs at the ankle to
increase the exercise's intensity.
For even greater stimulation, place one calf on top of the roller, and rock your leg left
and right to allow the RumbleRoller's bumps to dig deeper into the muscle. |
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Lower Back
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Caution: This exercise is not recommended for an individual with an
injured or unstable lumbar spine.
Position yourself face-up, with your lower back on the foam roller, both knees bent, and
feet flat on the floor. Keep your abdominal muscles flexed to support your upper body and
stabilize your spine. Look straight ahead and keep your head and neck in a neutral
position. If necessary, place one or both elbows on the floor behind you for additional
support.
Roll from just above your hips to just below your lower ribs. If you feel the roller
against your spine, tilt your body slightly to the right or left to refocus the pressure
on the muscles. |
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Upper Back
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Take a position identical to that of the lower back exercise, except
with your upper back on top of the foam roller. Keep your abdominal muscles flexed and
your head and neck in a neutral position.
Roll slowly from the lower edge of your trapezius muscles (lower-thoracic area) to the top
of the rhomboids (upper thoracic area). Do NOT roll onto your neck.
To increase the intensity of this exercise, cross your arms in front of you and/or rock to
the right and left as you roll. |
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Latissimus
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Lie on your side on the floor, with your arm outstretched and over the
top of the foam roller. Position the roller in the axiliary area (armpit) pressed against
the latissimus muscle.
Rock and roll slowly in all directions. The range of the rolling motion for this exercise
is limited, but rocking from side to side will allow deep penetration of the muscle. |
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Neck
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Caution: This exercise is not recommended for an individual with an
injured or unstable cervical spine.
Lie face-up on the floor, with the back of your neck resting on top of the foam roller.
Slowly rock your head from side to side, allowing the roller to press into the muscles on
the sides of your neck. Keep your body relaxed during this exercise. The weight of your
head should be the only force against the foam roller. |
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Additional Ideas
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| Don't miss the latest RumbleRoller Videos,
where coaches Charles Staley, Jeff Alexander, and Tony Horton demonstrates additional
exercises. |
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