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Foam Roller Self Massage

Important Note:

These exercises were designed as a place to start to address your symptoms. These exercises should not be performed or continued if they cause or increase your pain in any way. Using these exercises for self-management of your symptoms does not replace the value of being assessed by a Health Professional.

1. Posture stretch on a foam roller

Sets: 1-2/day Reps: 4 Hold: 15sec
This exercise will help to stretch the chest and
provide some extension to the spine.
Lay on a foam roller. Make sure your head
and shoulders are supported by the roll.
Start with your arms reaching up towards the
ceiling and then slowly lower into a T position.
You can bend your elbows if the stretch feels
too strong or causes a slight tingling feeling.
Breath in and exhale slowly as you feel
yourself stretch over the roller.
Then raise your arms back up to the ceiling
and repeat but with the arms in a Y position.
Do not stretch into pain or shoulder soreness.
If your arms become uncomfortable in this
position, bend your elbows.

2. Thoracic Spine self-mobilization on a foam roller

Sets: 1-2/day Reps: 10
This exercise will help you to mobilize and
improve the flexibility of your upper back.
Position the foam roller perpendicular to your
body and place the top of your shoulder
blades on the foam roller.
Support your head with your hands and bring
your elbows together as much as possible.
Lift your hips so your back is straight.
Roll the foam roller towards your shoulder
blades and then back downwards. Stop at a
spot that feels stiff or tight and you can move
back and forth over it, even leaning back
slightly. It should not cause sharp pain.

3. Thoracic Spine Extension on a foam roller

Sets: 1-2/day Reps: 4 Hold: 15sec
This exercise will help you to mobilize and
improve the flexibility of your upper back.
Place your foam roller on the floor and take a
kneeling four point position with your wrists
on the foam roll in front of you.
Take a deep breath in, and as you breathe out
roll the foam roll forward by stretching your
spine and lowering your chest towards the
floor. You should feel a stretch along the
inside of your arms and into your mid/upper
back.
Do not stretch into pain or shoulder soreness.
To increase the stretch, place 1 hand in the
middle and repeat the above movements.

4. Spinal side stretch on a foam roller

Sets: 1-2/day Reps: 4 Hold: 15sec
This exercise will help you to mobilize and
improve the flexibility of your spine into side
bending.
Lie sideways on a foam roller.
Put your top leg back and the bottom leg
forward to ensure stability.
Raise the top arm overhead and drop the
bottom arm down.
Hold the stretch position and breath in and
out.

5. Foam Roll your Glutes

Freq: x3/week Hold: 1-3mins per area
This exercise will help you to improve the
flexibility and release trigger points in your
gluteal muscles.
Place your foam roller on the floor and sit on it
having one foot over the opposite knee in a
figure 4 position.
During the stretch, roll along your buttock in a
front to back motion from the top of the pelvis
to the bottom of the buttock of the leg with
the foot on the other knee.
Maintain abs tight and proper low back
posture during the exercise.

6. Hip flexors stretch on a foam roller

Sets: 1-2/set Reps: 4-6 Freq: x3/week Duration:
15-20sec
This exercise will help you to improve the
flexibility in your hip flexor muscles.
Go into a bridge position and slide a foam
roller under your hips, close to your lower
back.
Bring one knee to your chest to flex the
lumbar spine then relax the hips.
You should feel a stretch in front of the
extended hip.
Hold the position.

7. Foam Roll your Quadriceps

Freq: x3/week Hold: 1-3min per area
This exercise will help you to improve the
flexibility and release trigger points in your
quadriceps muscles.
Place your foam roller on the floor and lie on
your stomach with the front of one thigh over
the foam roller and the other leg on the floor
for support.
Roll the entire front of the thigh from the top
of the hip to the top of the knee cap in an up
and down motion.
Maintain abs tight and proper low back
posture during the exercise. Do not roll directly on the knee cap.

8. Foam roll Release of your quadriceps

Freq: x3/week Duration: 1-3min per area
This exercise will help you to improve the
flexibility and release trigger points in your
quadriceps muscles.
Lie on your stomach on the floor with a foam
roller positioned just above your knee on the
front of your thigh.
Once you’ve identified a tender spot in this
area, flex and extend your knee with the foam
roller held on the tender spot.
Continue doing this motion until you start
experiencing some positive changes in the
tenderness.
Next, move the foam roller up your thigh to
release another tight spot that you might find
on your quadriceps.

9. Foam Roll your Adductors

Freq: x3/week Hold: 1-3min per area
This exercise will help you to improve the
flexibility and release trigger points in your
adductor muscles.
Place your foam roller on the floor and lie on
your stomach with the inside of one thigh over
the foam roller and the other leg straight on
the floor for support.
Roll the entire inside of the thigh from the
groin to the knee in a side to side motion.
Maintain abs tight and proper low back
posture during the exercise.

10. Foam Roll Your Hamstrings

Freq: x3/week Hold: 1-3mins per area
This exercise will help you to improve the
flexibility and release trigger points in your
hamstring muscles.
Place your foam roller on the floor and sit on
the floor holding with your hands with the
back of one thigh over the foam roller and the
other leg on the floor for support.
Roll the entire back of the thigh from the
buttom of the buttock to the knee in an up
and down motion.
Maintain abs tight and proper low back
posture during the exercise.

11. Foam Roll your IT Band

Freq: x3/week Hold: 1-3min per area
This exercise will help you to improve the
flexibility and release trigger points in your
iliotibial band.
Place your foam roller on the floor take a side
plank position with the outside of one hip over
the foam roller and the other leg in front for
support.
Roll the entire outside of the leg from the
pelvis to the knee in an up and down motion.
Maintain abs tight and proper low back
posture during the exercise.
Point your toes up to target the hamstring muscle where it attaches to the IT band and point your toes down to target the lateral quadricep muscle.

12. Foam Roll your Calves

Freq: x3/week Hold: 1-3mins per area
This exercise will help you to improve the
flexibility and release trigger points in your
calf muscles.
Place your foam roller on the floor and sit on
the floor holding with your hands with the
back of your calves over the foam roller.
Roll the entire back of the calfs from the knee
to the ankle in an up and down motion with
toes pointed up.
Maintain abs tight and proper low back
posture during the exercise.

13. Ball release for your Calves

Freq: x3/week Hold: 1-3min per area
This exercise will help you to improve the
flexibility and release trigger points in your
calf muscles.
Sit on the floor with one leg straight and your
arms behind.
Position the ball so it is under your calf.
Roll over the ball to massage the area.

Images provided by Physiotec