Categories: Muscle Building

6 Effective Foam Roller Exercises To Improve Your Flexibility

If you are going to Gym for regular workout, you may see people rolling on top of foam cylinders and doing some workouts. It is nothing but foam roller exercise. A form of self myofascial releasing is called foam rolling. There is important glue on your body which connects your muscles together and connects the kinetic chain. This glue is called Fascia. To increase its strength and performance the best exercise you have to do is foam rolling.

You can get two different types of foam rollers in the market. One is three foot long version and the other is a single foot long version. With foam rollers you can get many benefits such as sports massage, including reduced inflammation, joint stress and scar tissue. It also gives you a super flexibility. Here are some workouts using a foam roller. By following these effectively, you can get the benefits very soon.

6 Effective Foam Roller Exercises To Improve Your Flexibility:

Thoracic spine

The first exercise is Upper back also called as Thoracic spine. Place your back position of shoulder against the broad side of the foam roller. Bend your knees well and your feet should be flat on the floor. Now Lift your butt position slightly and place your both hands behind the head. If this is hard, you can cross your arms over your chest.

This process will keep your core muscles very tight. Now slowly you roll forward and backward repeat for some times. This makes the roller moves up and down in-between your back and top of your middle layer of your shoulder blades. While doing this Thoracic spine exercise, to look your legs don’t tilt your head forward. Because this may result in stress on the spine. Always keep the neck and head in straight line with your back.

Latissimus dorsi

The second effective foam roller exercise is Latissimus dorsi. Here are the easy steps to do this exercise. Simply lie on the right side or left side whatever you feel comfortable with. For example, if you lie on right side, place your right arm extended along the floor and the roller directly under your right armpit. The roller placed on the floor should be perpendicular to your body. In this type you have to roll up and down along with the roller. So that the roller moves from your armpit to just above your waist. If you are doing this Latissimus dorsi by facing right side, do the same in left side. Keep the thumb, finger by pointing upwards towards the ceiling.


The next position we are going to see is the Shins. Here we are going to give a maximum workout for your legs. Place your hands and knees on the floor by slightly bending. While doing this, place the foam roller underneath your shins. Your hands should be positioned on the ground in front of your shoulders. To roll shift your weight forward and backward by bringing your shoulders in front of your hands from ankles to just below your knees. While doing this, don’t directly you roll onto your knees. Because if you directly roll onto your knees, this may cause discomfort and heavy injuries.


Calves is the next effective foam roller exercise we are going to see here. With the roller sit on the floor underneath your calves. Place both your hands on the floor behind you and raise your butt slightly off the floor. Your total body weight should be on your hands and the hands should be on the roller. Now slowly roll forward and back to move the roller up and down from your knees to your ankles.


Next one is Hamstrings and glutes. In this step sit with your legs extended in front of you and at the same time the broad side of the roller which should be positioned under your thighs. For support place your hands flat on the floor behind you. Now slowly roll back and forth to move the roller up and down from the bottom of your glutes to knees to initiate the motion using your arms. While rolling rotate your legs in and out from the hips.

IIliotobial Band

The last exercise to increase the flexibility with foam roller we are going to see iIliotobial band also called as IT band. Place your left hip against the broad side of the roller on the surface of the floor. Now for support put your both hands on the ground and cross your right leg over your left.


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