Foam Rolling Exercises
What is Foam Rolling and what’s the benefit?
At AMS we commonly get asked, what are the best foam rolling exercises and will it help reduce my pain? In this post we will cover the most effective foam rolling exercises and how they work.
Foam rolling works by using the bodyweight pressure against a high denisty foam roller to decrease trigger points and break up scar tissue in the myofascial system. The Myofascial system consists of connective tissue that joins and surrounds all of the muscles and the joints in the body. Movement is transferred from the muscles to the bones and joints through the connective tissue, however, our movements and mobility will become dysfunctional if we have trigger points within the myofascial system.
Through regular foam rolling before and after exercise you can help increase your mobility by improving joint range of movement and returning muscle fibers back to optimal length.
“Foam Rolling regularly can improve your mobility and your pain”
When foam rolling its crucial to focus on creating a feeling of ‘release’ through breathing and relaxation. If the trigger points are too painful and too much pressure is applied the muscles and myofascial system will further contract tightening up in protection. Make sure your body is in a stable position on the roller allowing the targeted area to relax under the pressure of the body weight.
Below, are the top foam rolling exercises that are used with our Physiotherapists and Exercise Physiologists at Active Movement Studio:
Thoracic Extension
- Support your neck with both arms
- Try and keep your pelvis low to the ground
- Remember to breathe
Thoracic Extension
Hamstring Release
- Support your body with both arms
- Try and relax your leg onto the roller
- Remember to breathe
Hamstring Release
Glute Release
- Support your body with both arms
- Place one foot ontop of your knee and lean towards one side
- Remember to breathe
Glute Release
Adductor Release
- Support your body with both arms
- Focus the pressure on the inner thigh
- Remember to breathe
Adductor Release
Lats Release
- Extend both arms to the side
- Rotate your body forwards and backwards
- Remember to breathe
Lats Release
Quads Release
- Support body by resting onto elbows
- Relax your legs into the roller
- Remember to breathe
Quads Release
ITB Release
- Support your body in a side lying position
- Focus on relaxing your hips down into the roller
- Remember to breathe
ITB Release
Calf Release
- Place one foot ontop of another
- Maintain the pressure on the lower leg
- Move ankle up and down, & remember to breathe!
Calf Release
Hold the pressure on the tight/painful areas on each exercise for two to three sets for 20-30 second.
While these foam rolling exercises are desgined to improve your mobility and pain, make sure to speak to your Physiotherapist or Exercise Physiologist to ensure the correct core muscles are being targeted.
Click on the bottom below to download your FREE AMS Foam Rolling PDF!
Foam Rolling Exercises
Clinical Pilates is a specialised form of Pilates used at our Active Movement Studio in Parramatta. The Pilates class in our Parramatta studio are run by experienced Physiotherapists to strengthen the deeper core muscles of the spine.
Unlike regular Pilates classes Physiotherapists at Active Movement Studio Parramatta, have an in-depth knowledge of how the spine works, which muscles require strengthening and which joints need stretching.