6 Ways to Best Use a Foam Roller

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Due to the constantly increasing popularity, most of us already know the tremendous benefits that foam rolling brings. It speeds up our recovery and releases muscle tightness by allowing normal blood flow within tissues. If practiced often – ideally daily – it leaves our muscles elastic, healthy and workout-ready. The best part is, we can do it any time: after training, while watching TV or before going to sleep.  All you need is a foam roller and a little space on the floor in your living room. Doable? Completely! Let’s then take a look on the best way to apply this self-massage technique!!

  1. Quads

Lie face down, placing the foam roller right above your knees. With your knees straight and your belly button pulled up, roll forwards, moving your foam towards your hips and go back. You can modify this exercise by leaning on one leg, rolling up and down and then switching legs.

  1. Inner Tight

Lie face down with a roller along your body starting at the height of your chest. Now turn the roller away from you and put one leg on top of it. Angle it to the side and support yourself on the forearms. Using back toe to base yourself, roll from you insertion point at your groin to the knee and go back. Repeat a few times and change sides.

  1. Outer thighs

Lie on your side with the foam roller under your right hip. Slowly roll down from your hip to your knee. Switch to the other side and repeat.


  1. Piriformis

Place your hands on the floor behind you and sit on the roller. Cross your legs by placing your left ankle above your right knee. Now drop the left knee down and move forward and backwards on your roller. Repeat a few times and switch legs.

  1. Hamstrings

Sit with your right leg on the foam roller and your left knee bent. Place your hands behind you, on the floor and cross your left ankle over your right ankle. Roll up and down from your knee to just under your right butt cheek. Switch legs.

  1. Calves

Sit on the floor with your legs straight out and place your hands on the floor behind you. Put the foam roller beneath your calves and roll along the back of your legs up and down from your knees to your ankles.

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3 Comment

  1. Serena says: Reply

    Wow, nice! You made me want to try and actually do it! I have already ordered my foam roll :)))))

  2. Kot Miller says: Reply

    I’ve been doing it for some time now and it really brings results! Do you think all of the areas need to be worked on or just the ones you feel are tensed?

    1. Joanna D'e says: Reply

      You should for sure focus on the most tensed areas, but it’s beneficial to all of your body, no matter which muscles you were developing. It is a massage and a massage is always good! 🙂 So, keep it up!!

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