Best Foam Roller Exercises to Release Muscles my Physio SA Adelaide

Calf

• Place the foam roller between the Achilles tendon and calf muscle.
• Cross the other leg over the leg being treated to increase the pressure.
• Roll the entire calf in an up and down motion.

Hamstring

• Place the foam roller between your knee and hip.
• Cross the other leg over the leg being treated to increase the pressure.
• Roll the entire portion of the hamstring, making sure you do the inside and outside too.

ITB

• Place your foam roller on the floor. Take a side plank position with the outside of one hip over the foam roller and your other leg in front for support.
• Roll the entire outside of your leg from your pelvis to your knee in an up and down motion.

Gluteals

• Place the foam roller under your glutes, in the seated position below.
• Roll up and down the glutes, from the top of the hips to your sit bone. Use your arm and foot on the ground to roll up and down.

Mid back

• Lie on floor over a foam roll with the roll perpendicular to body, knees bent, and interlaced hands supporting under the back of the head.
• Keep the lower core activated and the low back curled, and the chin tucked throughout the exercie.
• Lift your seat up off the ground, and push with your legs to roll your back along the roller and then back.
• Be sure not to arch the low back or neck.
• The back should roll up or down several levels to loosen the entire stiff area.

Posture stretch

• Lie on a foam roller with your knees bent and feet flat on the ground. Your palms are facing up and your arms are abducted about 45 degrees with your body.
• As your flexibility progress, abduct your arms up to 90 degrees.
• Hold the position for the prescribed duration.