High Performance Sports Medicine - Personalized Comprehensive Care

FOAM ROLL SELF MASSAGE

Foam Roll Self Massage
The following are examples of how to use the foam roller to massage your lower body. The information provided is for educational purposes, it does not replace your Health Care Professional. Do not continue if you experience pain or discomfort.

1. FOAM ROLL GLUTES »
2. FOAM ROLL QUADS »
3. FOAM ROLL HAMSTRING »
4. FOAM ROLL ITB »
5. FOAM ROLL ADDUCTORS »
6. FOAM ROLL CALFS »


Foam Roll Glutes

Frequency: x3/weekHold: 120 sec.

Foam Roller Glutes

  • Place your foam roller on the floor and sit on it having one foot over the opposite knee in a figure 4 position.
  • During the stretch, roll along your buttock in a front to back motion from the top of the pelvic to the bottom of the buttock of the leg with the foot on the other knee.
  • Maintain abs tight and proper low back posture during the exercise.

Foam Roll Quad

Frequency: x3/weekHold: 120 sec.

Foam Roll Quad

  • Place your foam roller on the floor and lie on your stomach with the front of one thigh over the foam roller and the other leg on the floor for support.
  • Roll the entire front of the thigh from the top of the hip to the top of the knee cap in an up and down motion.
  • Maintain abs tight and proper low back posture during the exercise.

Foam Roll Hamstring

Frequency: x3/weekHold: 120 sec.

Foam Roll Hamstring

  • Place your foam roller on the floor and sit on the floor holding with your hands with the back of one thigh over the foam roller and the other leg on the floor for support.
  • Roll the entire back of the thigh from the buttom of the buttock to the knee in an up and down motion.
  • Maintain abs tight and proper low back posture during the exercise.

Foam Roll ITB

Frequency: x3/weekHold: 120 sec.

FOAM ROLL ITB

  • Place your foam roller on the floor take a side plank position with the outside of one hip over the foam roller and the other leg in front for support.
  • Roll the entire outside of the leg from the pelvis to the knee in an up and down motion.
  • Maintain abs tight and proper low back posture during the exercise.

Foam Roll Adductors

Frequency: x3/weekHold: 120 sec.

Foam Roll Adductors

  • Place your foam roller on the floor take a side plank position with the outside of one hip over the foam roller and the other leg in front for support.
  • Roll the entire outside of the leg from the pelvis to the knee in an up and down motion.
  • Maintain abs tight and proper low back posture during the exercise.

Foam Roll Calfs

Frequency: x3/weekHold: 120 sec.

Foam Roll Calfs

  • Place your foam roller on the floor and sit on the floor holding with your hands with the back of your calfs over the foam roller.
  • Roll the entire back of the calfs from the knee to the ankle in an up and down motion with toes pointed up.
  • Maintain abs tight and proper low back posture during the exercise.

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