Back Extension

Keeping the back relaxed as much as possible, use the arms to press up into an extension stretch. Hold for 5-10 seconds or until you feel it stretching.

Bow Stretch

Kneel in front of your foam roller, extend your arms onto the roller and push down from your shoulders. Keep your head down.

Pectoral Stretch 

( Great for golfers and anyone using the upper body in exercises)

Lie lengthways on your roller and hold your arms out at 90 degrees from your body. From this position, the fingers and hands should be comfortable. Only hold this stretch for 30-40 seconds at a time to prevent the fingers from going numb and tingly.

Thoracic Stretch

Kneel on all fours, with the foam roller lying underneath you. Put the opposite hand on the roller, reaching underneath your body. Roll the roller away from you, twisting your upper torso under.

Thoracic Roll

(get rid of knots in your back)

Lie with the roller under your shoulders. Lift the bottom off the ground and tuck your feet in so your legs are at a 45-degree angle. Keeping your head facing up and hands behind your head, push from your feet to roll your shoulders back and forth across the roller. You’ll feel it gently massage the muscles in your back. Don’t go past your waist.

Lats

(to release the lats and outside of the shoulder blade)

Lie with the roller under one arm with that arm above your head. Roll from your under arm down to your waist. Repeat on the other side.

Shoulder Release

Lie on the roller as you would for spine-neutral relaxation. Raise both hands above your head and hold for 20-30 seconds.

Some of these exercises require you to hold your body off the ground using your arms and this can be quite tiring. You will build upper body strength from doing so, but if you get too sore, stop and take a break – DO NOT continue if it feels uncomfortable or if you are in pain.

Hamstring 
(to increase flexibility)

Lie on your back as shown with a roller under your hips. Raise one leg and extend the knee until a stretch is felt in the hamstring. Pump the foot up and down to increase the stretch.

Hip Flexor

Lying on the roller as pictured, pull knee to stretch and let the other leg relax. Hold the stretch for 30-40 seconds per side.

Glut Strengthening Exercise

From flat on the floor with roller under feet, squeeze gluts together and then lift. Hold for 2-3 seconds and slowly lower. Breathe out as you rise, rest and breathe out again as you lower.

Calf

(give your calves an effective massage)

Sit on the floor with the roller below your calves. Cross one leg over the other with your foot resting on the other foot. Using your arms, raise your body up and roll along the length of your calves, from knee to ankle. For massage of your Soleus (short calf muscle) focus on the lower calf.

Gluteal Release

Cross one leg over the other and roll from glut down into the sit bone. Rotate from side to side to find the tight spots.

ITB

(iliotibial band)

Lie on the roller just below your hip so it is 90 degrees to your body. Keeping your elbow on the floor, cross your topmost leg over the other leg and use your foot to gently roll up and down the outside of your leg.

Adductor

Lie on the ground on your side with the roller parallel to you. Put your topmost leg over the roller and transfer your weight onto the roller, using your hips to roll your body back and forth along your adductor muscles.

Quads

Lie on the roller with it just below your hips. Keep your legs straight out behind you. Using your elbows on the floor, roll yourself back and forwards to massage the length of your quads.

Hamstrings

Sit on the floor with the roller underneath your hamstrings. Lift yourself off the ground with your hands and using your arms, push yourself back and forward along the rollers to release tension in your hamstrings.

Hip Flexor

Lie on the roller with it just below your hips. Keep your knees apart and raise your ankles into the air with your heels touching. Using your elbows on the floor, roll yourself back and forwards so it massages the topmost part of your quad (hip flexors).

Flexion

Sit on the roller and push with your feet so the roller moves over your sit bone. Roll back into the original position and pause on areas of tenderness.