Printable Foam Roller Exercises

Your roller should be just above the ankle and below the knee. With feet firmly planted on the floor and knees bent gently raise your butt and position hands behind the head. Lift your butt and place your hands behind your head or cross your arms over your chest.

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Sit with your right leg on the foam roller.

Printable foam roller exercises. Then hold the stretch that follow for at least 30 seconds. Foam roller exercises foam roller exercises pdf foam roller exercises loosen tight muscles foam rollers exercise foam roller exercises. See 6 best images of printable foam roller exercises. Slowly roll backwards just enough to feel the stretch and pressure on the muscles of the low back.

Cross your right leg over the left. For each roll for 30 to 60 seconds pausing and letting muscle relax around the roller when you hit a tight or tender spot. Begin slowly rolling back and forth and slightly side to side to release any tight spots in the muscle. Slowly move your body over the roller by walking with your feet.

Here is look at ten of the best foam roller exercises that cover upper body and lower body. To work your glutes butt and hamstrings back of the thighs start by sitting on the roller with the soft meaty part of your buttock directly on top of the roller. Start with the roller positioned appropriately as shown in the picture. Sit on the ground with your legs straight and your roller under the claves.

Using a foam roller has similar benefits to stretching helping release tight muscles. Inspiring printable foam roller exercises printable images. Its technically referred to as self myofascial release and its a little bit like giving yourself a deep tissue massage to release knots and ease tight areas. Bend your knees so your feet are flat on the floor.

Roll up and down from your knee to just under your right butt cheek. Keeping your core muscles tight slowly roll forward and back so that the roller moves up and down between the middle of your back and the top of your shoulder blades. Foam roller exercise for glutes and hamstrings. Low back be careful not to over treat position the roller as shown between your ribs and pelvis.

The routine scroll down past the image to see full instructions on how to roll each body part. Bend your left knee cross your left ankle over your right ankle and put your hands on the floor behind you. Printable foam roller exercise sheet 9 foam roller exercises printable pdf after publishing my original foam roller post at the beginning of the year ive had a number of my clients ask me if i could put together a printable sheet of foam roller exercises for them. Start by resting the back against the wider side of the roller placed under the shoulder blades.

That said try these foam roller exercises and stretches from gurney and reavy for the following aches.