Foam rollers have long been found in the toolboxes of professional athletes, dancers, trainers and physiotherapists. They can help treat sore muscles and increase mobility while also being an excellent aid for targeting tight spots or knots with ‘trigger pointing.’ If you haven’t already invested in a foam roller, it’s time to get acquainted.
“Foam rolling is a great way to help mobility especially when working out consistently. By foam rolling every day, not only will your recovery time be quicker, but you should also notice a difference in your actual workouts in terms of flexibility and mobility,” says Bulk Nutrients ambassador and WBFF Pro, Alicia Gowans.
Below, Alicia shares her top foam roller exercises.
Exercise #1: Upper back (thoracic spine)
“Rest your back against the broad side of a roller positioned underneath your shoulders. Bend your knees so your feet rest flat on the floor. Lift your butt and cross your arms over your chest.
“Roll slowly forward and back so you feel the roller move up and down between your middle back and shoulders. When rolling keep your head and neck in line with your back at all times.
“This move is great after a back workout or even after a long day at the office hunched over your computer to relieve upper back and shoulder tension.”
RELATED: The Beginner’s Guide to Foam Rolling
Image credit: Shutterstock.
Exercise #2: Lower back (lumbar spine)
“Roll on your hip flexors and be sure to focus on the glute roll. Facing down, drop your hips onto the foam roller and fully extend the legs. Lean to the side you want to work on – using the toes as support on your opposite leg for balance. Repeat on the other side.
“Now you might be thinking how can rolling on my hip flexors help my lower back? Tight hip flexors are the cause of most lower back pain as if you’re sitting at a desk all day your hip flexors will be in a shortened position. The hip flexors then become contracted, which causes strain on the lower back.
“This move is great to do on a daily basis whether you are going to the gym or not as it will help keep your hip flexors loose which will improve your all over performance.”
Exercise #3: Fronts of thighs (quadriceps)
“Lie face down with the roller under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight. Your feet should be suspended above the floor.
“When you start rolling keep your abs drawn in and the core tight, use your arms to gently roll your body forward and back to move them up and down from your pelvic bone to just above your knees.
“If this move is done on a regular basis it will help with leg and hip extension which is integral when doing things such as squats and when lifting heavy weights.”
Image credit: Shutterstock.
Exercise #4: The butt (glutes)
“Start sitting on the floor with your legs straight. Extend your arms to lift your glutes, place the broad side of the roller under your butt, and bend one leg and angle your body so one cheek bears the brunt of your weight.
“When you start rolling, move your glute back and forth across the roller. Focus on pressing through your palms and move through your shoulders to shift forward and back.
“When your time is up, shift your weight to the other side and repeat. If the intensity it too much you can also roll both legs at the same time to alleviate some pressure.”
Exercise #5: Backs of thighs (hamstrings) and calves
“Start sitting with your legs extended in front of you and position the broad side of the roller under your thighs. Pop your hands behind you to support yourself.
“Hamstrings are super important for flexibility and mobility when working out so making sure they are loose is a great way to ensure you get the most out of your workout.”
Image credit: Shutterstock.
The best foam rollers to buy
Convinced it’s time you got rolling? Here are a few of our current fave foam rollers for a range of concerns, budgets and needs.
Best foam roller for beginners: Celsius Soft 45cm Therapy Roller
With a wider diameter and longer length, this product provides good stability for those trying rollers for the first time. It also has a subtly textured surface and soft, density foam which makes it a great one for those new to trigger pointing.
Best budget-friendly foam roller: Cotton On Body Foam Roller
Designed to relieve post-workout muscle soreness, this cheap ‘n’ cheerful buy from Cotton On Body hits all the right spots. Created with multi-ribbed contact, it’s perfect for getting into tight spots plus the marble-look finish looks cute too.
Best smooth-textured foam roller: TriggerPoint Channel Roller
Hate using foam rollers with textured nodules? That’s okay, they’re not for everyone. Try a smooth version like this which is perfect for rolling out sensitive or hard-to-reach areas with its shaped design.
Best vibration therapy foam roller: Hyperice Vyper 2.0 Black Vibrating Fitness Roller
Combining the benefits of foam rolling with three powerful speeds of vibration, this next-gen health tool may be pricey but it’s well worth a look for anyone wanting to invest in their recovery kit.
Shop now: Hyperice Vyper 2.0 Black Vibrating Fitness Roller, $299
Best foam roller for trigger pointing: Locomotion Premium EVA Foam Roller
With a spoked surface featuring a variety of different-shaped nodules, this foam roller is perfect for trigger pointing. Target different areas of the body including the calves, glutes and hamstrings with this soft-density roller.
Best foam roller for feet: MB Active by Michelle Bridges Tension Relief Foot Roller
Shaped to fit perfectly beneath your insteps, this small, textured roller is ideal for alleviating sore feet with targeted massage. It also comes with an exercise wall chart.
Shop now: MB Active by Michelle Bridges Tension Relief Foot Roller, $11
Best portable foam roller: Decathlon Aptonia 18cm Hard Foam Roller
If you’re looking for a roller to take with you to the gym or while travelling, this 18cm version makes an excellent buy. It’s ideal for massaging a variety of body parts including the calves, feet and arms.
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