7 Awesome Ways to Use a Foam Roller

foam-roller-intro

Aching muscles can last for days, so speed up your recovery by using a foam roller.   These seven foam roller exercises  only take 10 to 15 minutes—do them after a workout, during your favorite sitcom, or right before bed. Roll over each spot 5 to 10 times.

calves

Calves

Sit on the floor with your legs straight out, hands on the floor behind you supporting your weight. Place the foam roller under your calves (A). Slowly roll along the back of your legs up and down from your knees to your ankles (B).

 

hamstrings

Hamstrings

Sit with your right leg on the roller; bend your left knee, cross your left ankle over your right ankle, and put your hands on the floor behind you (A). Roll up and down from your knee to just under your right butt cheek (B). Switch legs.

 

back

Back

Sit on the floor with the foam roller on your lower back, resting your hands behind you for balance (A). Tighten your abs and slowly bend your knees to move the roller up your back, just below your shoulder blades (B).

 

outer-thighs

Outer Thighs

Lie on your side with the roller under your right hip (A). Bracing your abs and glutes for balance, slowly roll down from your hip to your knee (B). Switch to the other side and repeat.

 

shoulders-sides

Shoulders and Sides

Lie on your back with the roller behind your shoulders. Lace your fingers loosely behind your head and lean your upper back into the roller (A). Brace your abs and glutes for stability, and slowly press into the roller on your left side, raising your right shoulder (B). Roll from your underarms to the bottom of your rib cage. Return to the center and switch sides.

 

butt

Butt

Sitting on the roller, cross your right leg over your left knee and lean toward the right hip, putting your weight on your hands for support (A). Slowly roll one butt cheek over the roller (B). Switch sides.

 quadsQuads
Lie facedown on the floor and place the roller under your hips (A). Lean on your right leg (B) and roll up and down from your hip to your knee. Switch legs.