9 Foam Rolling Moves That'll Remove Every Bit of Stress in Your Body

Health Line

a day ago

Foam rolling may help alleviate tightness or trigger points in the quads, hamstrings, calves, lower back, lats, shoulders, and IT band, among other body parts.
Foam rolling is a type of self-massage that you can do at home using a foam roller. These are available in different sizes and materials, but they all primarily have a cylindrical shape.
Foam rolling may help increase blood flow and elasticity of muscle tissue, joints, and fascia — the body's connective tissue. This can have several health benefits, including:
warming up the muscles for exercise
alleviating muscle soreness, tension, and tightness
promoting muscle recovery and flexibility
preventing injuries
relieving psychological stress
According to Nicole Davis, a certified personal trainer, foam rolling may be great for people who sit at a desk all day or have a slouching posture, joint issues, or difficulty maintaining proper form during exercise.
Keep reading to discover nine foam rolling moves to target common tight areas and muscle knots to help relieve stress in your body.
Before you get started
'All you'll need is a low- to medium-density foam roller and some open floor space,' Davis said. 'Aim to complete this routine three times per week.'
You can do this anytime, but Davis recommends foam rolling before workouts as a warmup or after to prevent soreness.
For all these moves, you'll want to stop wherever it feels tight or tender.
'Foam rolling can be painful, especially if you're new to it,' Davis said. 'Pain in a specific area while foam rolling is typically a sign that your muscle or tissue is tight and needs some TLC.'
Inhale and then, as you exhale, slowly roll your way down. Treat your body in sections rather than continuously rolling back and forth.
'Ease into painful spots by starting in the areas right around it, and sensitivity should decrease fairly quickly,' she added. 'But, if it's too much to bear, don't continue.'
1. Quads

If a desk job's got you sedentary most of the day, roll out your quads to get your blood flowing and keep muscles engaged.
Directions:
Start in a forearm plank position with the foam roller under your quads.
Bracing yourself with your upper body and core, begin to slowly roll down the roller until it reaches just above your knees. Then, roll in the opposite direction until you reach your hip flexors.
Do this for 30 seconds.
When you hit a tender spot, hold yourself there for a few breaths.
If you're more experienced with using the foam roller, consider focusing on one quad at a time. This will put more pressure in the tight areas, but you can also be more specific with where the pressure on the quad goes.
2. Hip flexors

Some research suggests that sitting for more than 7 hours daily may limit the mobility in your hip flexors.
Foam rolling may help improve the hip range of motion by loosening the muscle tissue and fascia around it.
Directions:
Start by lying down, facing the floor on the foam roller, once again in a forearm plank position. Make sure the foam roller is underneath your left hip flexor and your right leg is bent comfortably to the side.
Resting on your forearms, begin to roll slowly up and down and side to side on the foam roller to target the hip flexor, paying close attention to trigger points.
Do this for 30 seconds.
Switch and repeat on the right hip flexor.
3. Calves

In addition to calf stretches, foam rolling is an effective way to target trigger points and muscle knots in the calves and improve the range of motion in your ankles.
Directions:
Start by sitting on the floor with your legs extended, the foam roller positioned underneath your calves.
Lift your body up so your weight is resting on the foam roller. Cross your left leg over your right for extra pressure.
Slowly roll your right calf back and forth on the foam roller, navigating your body forward and back with your arms.
Complete for 30 seconds.
Switch legs and focus on your left calf.
4. Hamstrings

Hamstrings are powerful muscles that may also be prone to muscle tightness, stiffness, and injury if not properly warmed up before exercise or treated afterward.
Directions:
Start by sitting on the floor with your legs extended. Position the foam roller underneath your hamstrings.
Lift your body up so your weight is resting on the foam roller. Slowly roll up and down between the back of your knees and your glutes.
Linger on tender spots, and roll for at least 30 seconds overall.
An alternative way to complete this is to cross your legs and focus on one hamstring at a time.
5. IT band

The iliotibial (IT) band is made of connective tissue and runs along your outer thigh from the hip to the knee.
A tight IT band is a common cause of knee pain and muscle soreness in athletes. Foam rolling may be an effective remedy for promoting myofascial release and releasing knots to relieve IT band pain.
Directions:
Start by lying on your right side with the foam roller positioned underneath your right IT band, or the side of your thigh. Rest your bodyweight on your right forearm. Your right leg should be straight, and your left leg should be bent at the knee with your foot placed comfortably in front of your right leg.
Bracing yourself with your upper body and left leg, slowly roll along the foam roller on your right IT band between your knee and glute, stopping at tender spots.
Repeat for 30 seconds, then switch to rolling your left IT band.
6. Upper back

Foam rolling can release tension in your back, which may help improve spinal mobility, flexibility, and pressure point pain threshold.
It may also help decrease musculoskeletal discomfort and back pain if you work at a desk for long hours.
Directions:
Start by lying on your back with the foam roller positioned underneath your upper back. Your knees should be bent with your feet flat on the floor. Your arms can either be down by your sides or crossed in front of your chest.
Brace your core and lift yourself up into a shallow bridge position.
Slowly roll up and down between your lower neck and mid-back, stopping at tight areas along the way.
Repeat for 30 seconds.
7. Lats

The latissimus dorsi (lats), affectionately known as your 'wings,' are located on your back, right below your armpits. Tight lat muscles can affect your posture and, in the long term, possibly lead to lower back pain.
Foam rolling could help keep them loose and prevent tightness.
Directions:
Start by lying on your back at a 45-degree angle with the foam roller positioned underneath your right lat. Keep your right leg straight and bend your left leg into a comfortable position.
Slowly roll from your right armpit down to your mid-back area, focusing on tender areas.
Repeat for 30 seconds.
Switch to roll out your left lat.
8. Shoulders

Research suggests that myofascial exercises that target the shoulders and pecs may help improve shoulder mobility and stability. This may include exercises like foam rolling.
Directions:
Start by lying on your side with the foam roller underneath your right shoulder. Your lower body can be resting on the ground comfortably with your left arm out in front to guide movement.
Roll slowly up and down over your deltoid muscle. Rotate your trunk slightly so you can hit part of your upper back as well if needed.
Repeat for 30 seconds.
Switch sides and repeat on your left shoulder.
9. Neck

A foam roller may also be beneficial for targeting trigger points in the neck and promoting myofascial release. These can help relieve neck tension and improve neck stability, function, and range of motion.
Directions:
Start by lying down on your back and resting your neck on the foam roller at the top where it connects to your head.
Slowly turn your head to the right, holding where you feel a tightness.
Exhale and turn your head to the left.
Repeat for 30 seconds.
Frequently asked questions
What are the negatives of foam rolling?
Foam rolling is generally considered safe for most people. But it's best to avoid foam rolling an area with an active injury, such as a bruise, strain, muscle tear, or bone fracture. Foam rolling may also cause short-term pain, especially in very tight areas.
Foam rolling is generally considered safe for most people. But it's best to avoid foam rolling an area with an active injury, such as a bruise, strain, muscle tear, or bone fracture. Foam rolling may also cause short-term pain, especially in very tight areas.
Why are my legs so sore after foam rolling?
Your legs may be sore after foam rolling if the muscles in your legs were very tight or you applied too much pressure too soon. Foam rolling may also worsen a pre-existing leg injury.
Your legs may be sore after foam rolling if the muscles in your legs were very tight or you applied too much pressure too soon. Foam rolling may also worsen a pre-existing leg injury.
Is it OK to foam roll every day?
Yes, in most cases, it's OK to foam roll every day. But it's best to speak with a physiotherapist or doctor before foam rolling every day, especially if you have an injury or musculoskeletal condition. They can offer guidance on how often to foam roll and the types and intensity of exercises.
Yes, in most cases, it's OK to foam roll every day. But it's best to speak with a physiotherapist or doctor before foam rolling every day, especially if you have an injury or musculoskeletal condition. They can offer guidance on how often to foam roll and the types and intensity of exercises.