New to Foam Rolling? Start with These 3 Exercises

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Foam Roller, Foam Rolling, Stretching

Now a staple in many fitness routines, foam rolling can help relieve sore muscles, improve joint range of motion and normalize blood flow. The firm, foam cylinders make it easy to massage your muscles by using your own body weight to press and roll against them. By foam rolling sore areas of your body, your muscles will be able to recover faster and be able to return to their normal state.

If this is your first time foam rolling, choose a roller that is smooth, not rigid. Start with foam rolling these commonly sore areas:

  1. Calves: Put the roller under one calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out, to roll the whole calf. Stack ankles to add pressure.
  2. Outer thigh: Lie on one side of the roller, with the roller near your hip, rest your other leg’s foot on the floor. Roll along your outer thigh. Increase pressure by stacking your legs.
  3. Hamstrings: Place the roller under both thighs. Roll from the knees to glutes. To increase the pressure, roll one leg at time, turning your leg in and out.