How to use a foam roller and what are some simple exercises you can start with? Foam rollers have been around the block for a while now but many are still unsure of how to correctly use them. Don’t sweat it (literally), follow this step-by-step guide on foam rolling exercises and the best foam rollers to get for any fitness level.
It’s common to experience soreness after a workout. While a sports massage can help ease tight muscles, not all of us can afford to go for one. This is where you should make time for foam rolling — a type of self-myofascial release (SMR). Foam roller exercises help relieve muscle tightness, soreness and give you a better range of motion. The deep SMR compression increases blood circulation to your tired muscles, aiding in the restoration of healthy muscle tissues.
How to use a foam roller for your quads:
How to use a foam roller for your calves:
How to use a foam roller for your glutes:
How to use a foam roller for your hamstrings:
How to use a foam roller for your IT band:
How to use a foam roller for your lats:
Now that you know how to use a foam roller and some basic foam roller exercises, here’s a guide on kinds of foam rollers to get depending on your experience with them.
If you have never used a foam roller before, you should start with a soft one. The gentle foam surface will help your muscles adapt to the tensions, preventing muscle trauma. Ease into recovery on one of these after your next yoga class. We recommend this soft foam roller with massage floating points (available on happyeasybuy). It’ll work wonders on alleviating tight muscles and knots with minimal pain.
Firm foam rollers are for those who have a little more experience in foam rolling. It will help to relieve trigger points and tight muscles more effectively, thus resulting in a more intense and concentrated myofascial release. If your muscles are still aching two or three days after your last workout, you need this black firm foam roller (available on mayrecords.sg) ASAP.
Short foam rollers help to target smaller areas of the body. This Reebok short foam roller (available on AIBI SINGAPORE) lets you isolate sore muscle groups and targets your adhesions and tightness with ease. Its compact size is also ideal for jet setters and is perfect for on-the-go relief!
If you are up for it, try this Vibrating Deep Tissue foam roller (available on ACESCENE) for a warm-up or post-workout recovery session! Similar to massage guns, this rechargeable vibrating foam roller combines targeted vibration therapy with myofascial release to penetrate into the muscles and alleviate stiffness more effectively. Set it at a low speed if you want to relax your muscles and crank it up to a higher speed for when you want to break down muscle adhesions.
Looking to start a new fitness routine? Here are some easy workout routines you can do at home! Just don’t forget to use your foam rollers to soothe your aching muscles after the workout. For ladies who aspire to be as fit as Kayla Itsines, consider these arm workouts for women to do from the comfort of your own home!
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