Hello everyone! Today I am going to share with you the Foam Rolling routine I like to do after my workouts. It only takes about 10 to 15 minutes to have a complete muscle relief so let’s get started!
Sit on the foam roller and extend one of your legs in front of you. The other leg is bent, your hands behind you, as a prop. Tilt your body to feel direct pressure on the leg stretched in front of you and roll back and forth. After 60 seconds, switch legs and repeat the same movement.
Lie on your side, one leg extended with your outer thigh on the foam roller. Put your opposite foot on the floor, in front of the extended leg. Start rolling back and forth between your knee and hip bone, but not on the knee. For me, this is the area where I feel the most tender and sore spots, so you might not be able to hold that for 60 seconds the first time you try it. After 60 seconds or less, switch to the other side.
Lie on your stomach, resting on your forearms. Place the foam roller under your thighs. Roll back and forth between your hips and the top of your knees. Once again, be careful not to put pressure on your knees. Don’t hesitate to spend a bit more time on tender areas. Do this for about 60 seconds.
Sit with both hamstrings touching the foam roller, your hands behind you as props. Roll back and forth between your knees and your glutes for approximately 60 seconds.
You can either roll both calves at the same time, or one at a time. Sit on the mat and put your calves on the foam roller, your hands once again behind you, and move back and forth. If you wish to do one calf at a time, put one leg on the foam roller and bend the other one and place the foot on the floor between you and the roller. Roll each leg back and forth for 60 seconds.
Lie on the floor with the foam roller under your shoulders and bend your knees with your feet pressed on the floor behind you. This move will work your core (bonus :p ) as you have to engage your core muscles to raise your hips and keep your head and neck in a neutral position. Roll back and forth from your upper to mid back for about 60 seconds and release. You can either cross your hands in front of you or put them behind your head, like I am doing, depending of what feels more comfortable for you.
Lie on your side and put the foam roller underneath your tricep. Place your opposite hand on the floor in front of you for balance. Roll back and forth from your armpit to your elbow and after 60 seconds, switch sides.
And there you have it: my daily Foam Rolling routine. I hope you guys enjoy it!
If you want to know more about Foam Rolling, don’t hesitate to go and read my post about “Why is Foam Rolling good for you“.
Over to you now… What stretches do you like doing after a big workout? Do you already foam roll or are you planning to do it after reading this post? What is your favorite kind of roll?