Foam rolling has been proven to improve range of motion, decrease muscular exhaustion, and reduce post-exercise soreness. It’s a self-massage technique meant to affect your soft tissues. You can foam roll any muscle group such as the quadriceps, hamstrings, calves, and upper back.
So, for this exercise, sit on the floor with the yoga roller on the lower back, resting hands behind head, tighten abs and slowly bend knees to move the roller up back, to just below the shoulder blades. Lower back pain is incredibly common, and yoga rolling can provide immediate relief as it helps improve muscle activation and reduce tightness.
Lie facing down with one leg on top of the foam roller so it’s against your inner thigh. Shift as much weight onto the yoga roller as can handle. While doing this try to relax the muscles of the inner thigh. Now roll over the area between your hip and knee. Repeat on the opposite leg.
For this exercise, sit up, extend your legs over a yoga roller positioning it on the back of the upper legs. Place your hands to the side to help support your weight. Using your hands, lift your hips off the floor and put all your weight on the yoga roller to one leg. Relaxing the hamstrings of the leg you are stretching, roll over the foam from below the hip to above the back of the knee. Repeat this with the other leg.
IT Band Roll
Lie on your side and place a foam roller between the hip and the knee of the top leg crossed in front of you. Place as much of your weight as is possible onto your bottom leg. Now roll your leg over the foam from the hip to the knee. Repeat on the opposite leg.
Sit on top of a yoga roller and bend your knees, then cross one leg so that the ankle is on top of the knee. Shift all your weight to the side of the crossed leg, rolling over your glutes until you feel the tension. Repeat on the opposite side.
It’s important to note that the firmer the yoga roller, the deeper the pressure it will provide so if you’re new to yoga rolling, start with a softer roller to adapt your body to the technique and prevent injury.