Table of Contents:
How to Massage Your Muscles With a Foam Roller
Video taken from the channel: WebMD
Full-Body Rolling Out Routine | Perfect Form With Ashley Borden
Video taken from the channel: LivestrongWoman
How To Use Your Foam Roller | Guide To Effective RUNNING RECOVERY
Video taken from the channel: The Running Channel
Foam rolling exercises | Ohio State Medical Center
Video taken from the channel: Ohio State Wexner Medical Center
15 Minute Foam Rolling Post Workout
Video taken from the channel: Relentless Muscle
The BEST 5 Minute FOAM ROLLER Routine You’ll Ever Do
Video taken from the channel: Criticalbench
Wellness Wednesday: Treat tight glutes with roller TLC
Video taken from the channel: Mayo Clinic
Using a Foam Roller on the Upper Back. Use a foam roller to massage and release the muscles of the upper back (the trapezius and rhomboids) by positioning the foam roller beneath your shoulder blades. Support your head with your hands and keep your knees bent and feet flat on the floor.
Lift your body up so your weight is resting on the foam roller. Cross your left leg over your right for extra pressure. Begin to slowly roll your right calf back and forth on the foam rolle.Grab the foam roller and place it on the ground, slightly in front of your knees.
Once you have the foam roller in front of you: Lean your body over the foam roller and place your hands on the floor with your palms facing down. Then, once you’re comfortable, drop your forearms and place them on the ground.How to: Sit on the floor with legs straight out, hands on the floor behind you supporting your weight.
Place the foam roller under calves, and bend.When to Foam Roll. Foam rolling can be performed prior to and after your workouts.
Before exercise, rolling will increase tissue elasticity, range of motion and circulation (blood flow). This can help you move better during your workout and protect you from injury. Foam rolling post-workout is a great way to enhance recovery. Focus on all of the major muscles you just worked, with an extra.How to do it: Lie on left side with the foam roller near left hip.
Cross right leg over left and rest right foot on the floor with the knee bent. Using your forearm, roll along your outer thigh.Follow these steps to use your foam roller: Pinpoint the sore or tight area of your muscle. Control your body as you slowly lower the targeted area so it’s centered above the roller. Lower your body onto the foam roller until you reach a point of discomfort (but not pain) and hold it there.
Make sure you align your body properly on the foam roller and use an exercise mat for cushioning. Use care when coming off the foam roller, and give yourself up to 1 minute to relax before.This stretch uses the foam roller to massage out, lengthen, and relieve tightness in the hamstrings. Begin sitting on the floor with a foam roller in front of you.
Put both hands on the ground behind you and lean back onto your palms. Place your right leg on top of the foam roller so that it rests right above your.Use this static hip flexor stretch to finish off your routine and release your tight hip flexors.
Lie flat on the ground with the foam roller resting underneath your knees. Press into your feet to lift your hips and slide the foam roller underneath your sacrum. Draw your right knee in towards your chest and extend your left leg out long.Place the foam roller under your upper middle back—right around the the bra line.
Place your hands behind your head to support your neck and head. Lift your hips into a bridge position, and use.Grab your foam roller and press play on the routine!
For best results, make regular foam rolling a consistent part of your daily life. Just a few minutes makes a big difference!Lie down with the foam roller placed vertically to your spine.
Rest your feet flat on the floor with your knees bent, and put your hands behind your head. Roll side to side slowly. Hold position on any tight spots for 30-45 seconds or until pain diminishes.Put the foam roller on flat ground. Come onto the foam roller right underneath your knees on your shines.
From here, roll down to where your ankles.Then grab your foam roller and do it with me! It’s time to put this amazing piece of equipment for recovery to good use.
I cannot tell you how many people I know who say they want to.
List of related literature:
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from Kettlebells For Dummies | |
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from Fast After 50: How to Race Strong for the Rest of Your Life | |
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from Bike Your Butt Off!: A Breakthrough Plan to Lose Weight and Start Cycling (No Experience Necessary!) | |
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from Triathlon Science | |
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from The Athlete’s Shoulder E-Book | |
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from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast | |
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from Ganja Yoga: A Practical Guide to Conscious Relaxation, Soothing Pain Relief and Enlightened Self-Discovery | |
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from Beyond Training: Mastering Endurance, Health & Life | |
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from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong | |
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from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU! |
125 comments
This was by far the best foam rolling routine, Ashley explained so much thank you ashley
My butt feels hard from being so stiff will this relieve it?
You should go to Unflexal if you’d like to learn more about workouts mates.
This is nice movie I think. However, You should take instructions from Unflexal if you want to learn more about workouts.
I love my foam roller but I literally haven’t used it in months because my routine used to be rolling out before and after I lifted at the gym, which I would do in the morning. Then in the afternoon went I went running I’d already be rolled out. Now that I can’t go to the gym, my routine has been disrupted and I keep forgetting to roll out because I never did it directly before running. Last night my IT band was in PAIN and I was like WTH then I realized I haven’t rolled out since I last went to the gym, which was March 11th if I recall
Hello!! Just thought of a video idea for you guys. I’ve been a runner for about 5yrs. I just learned about the runner’s knot!!! Then I thought this would be a good one to tackle for you guys. ‘Tying your shoes, different knots’ be well
DISCOVER Why Stretching WON’T Make You Flexible > http://www.criticalbench.com/stretching
Thanx for the intro on using the roller, I work in the medical field and the dangers of using a foam roller on the lower back or lumbar is too risky….so i wouldn’t suggest to do that anymore…but thanx for the foam roller quick guide bro, its helps my tight muscles
Thank you very much Anna and Andy! I’ve never used a foam roller and I was just about to buy a one after your last video about exercises before running.This video helps me a lot to select the proper one..Many thanks again!❤
Is it just me or does Andy look very similar to Julian Wanders?
Wow, I didn’t realize just how tight my glutes were until trying this!
Excellent content! Informative but doesn’t get lost in the detail. I was imagining when shooting these videos Anna and Andy are thinking “don’t wince!”. I foam rolled once but it was hard. After this video, I will have another go.
Awesome video! Do you have a recommended foam roller? I’m a 45 year old, athletic Army officer. Doing rehab for my patellar tendinitis; with some quad and hamstring focused foam rolling. Thx Coach..!!
Rolling side with Two legs up together makes me eu awwhoa@@ hhh TT
Damn Ashley you done fucked up your man. I thought this was recovery but ended up getting a sweat on.
THANK YOU Anna and Andy! My employer has mandated remote telework at home four days a week which means I’m sitting at my keyboard for as long as ten hours a day. Don’t get me wrong I’m thrilled to still have my fulltime job, but my glutes and hamstrings really bark at me by the end of the day. The foam roller is just what I need in order to get me through the day and to maintain overall running ability injury-free. Again, THANK YOU! Once again, the Running Channel is BRILLIANT!
Can you please tell me position of head when you do deadlift and squat with kb or db,thank you!
Literally wrote an essay for university and only submitted it yesterday, it’s like hearing someone read out my essay! so good to see channels like this give well researched information!
Hi guys, great instructional video. I foam roll frequently as well as stretch. I was wondering what you think of the current massage guns on the market as I’m interested in purchasing one.
Excellent video brother. And here I thought flossing was a dance move:)
Yep foam rollers helps a lot, I found, best to do a 5min warm up before you do foam rolling anything like sit ups press ups, squats, leg swings, less chance of bruising or straining the muscles when foam rolling,
Great advice bro, foam roller new edition to post workouts!
I just did this after a workout using a foam roller for the first time…. so painful! I guess that just means I need to practice doing it more often!
This was a useful but unique video! Well done! (I make running videos too!)
This was great! I have been trying to be more religious about foam rolling because I had learn the hard way when I was running a lot and not stretching enough. My IT band had so many knots in it that I couldn’t run without feeling like my knee was going to snap. I don’t really run anymore (not because of that, lol) but because I have a new love for HIIT, Tabata and Strength training. I have been learning the proper ways to foam roll but was still doing things wrong, like my glutes! Holy moly! I was laughing at you to try and distract from the pain! If you would do a more advanced foam roll in the future that would be so awesome! Thank you for sharing this Jake!
What a great video on how to use the foam roller to get the kinks out and even get a little workout at the same time! Thank you for the great information!
I have a foam roller but rarely use it. After watching this video I now know why I should use it and I will be using it after every single run. Thanks for the practical video.
Hi Jake! This is a great foam rolling tutorial! What kind of foam roller you have? I’ve been meaning to buy one for a long time! Thanks so much again, Jake!
I was trying to do this with a bottle with water and it hurts me when bottle rolling on my leg!
Do you use foam rollers as part of your running routine? Or maybe you’re going to give it a go now you’ve watched this?
Thank you. Already use one but definitely learned some useful things here.
Thanks for this. Could do with a video of how to adapt these when you don’t have enough upper body strength to hold yourself up! Then could do with a runners specific video on how to improve upper body including core strength so that I can do them and improve running form!
I’ve actually seen a lot of people who know they have to roll, but aren’t really sure how, so this was a great video to post. It’s good to know there’s a trainer who, after 288 killer workouts, shows his clients the love with a soothing, pain-free roll out video!:’D
Great video! Just waiting for my foam roller to come by mail. I’ll definitely be coming back to this video! Thanks guys!
My first time i used foam rolling was 1 hr prior to a competitive sports match and it completely inhibited me from sprinting at top speed. I spent 15 mins rolling, maybe this was far too long but i would highly recommend anyone to give rolling a second thought so close to a competitive match.
Thanks so much, it hurt but after I felt SO relaxed! Finally, after 6 months of 5 days a week workouts, my muscles were so so tense, it was getting very uncomfortable!
This is the best foam rolling instruction and routine. Wow. Hurts and feels good at the same time.
I refer people to this video often, especially if they’ve never foam rolled before.
A beautiful running lady with 2 sport watches on her hands:) What more could someone wish for? Just kidding, really great video. I have some calf issues lately so I’m gonna go ahead and foam roll.
I love the vids I also make running videos if you guys want to check them out thanks
Here is the link to my latest video: https://youtu.be/HuhpviGPBmc
I am so glad I found this channel, you guys are absolutely fantastic. I’ve been struggling to improve my running by myself and it’s so lovely to feel like now I’ve found a community that understands why I NEED to run, rain or shine. Love you guys, keep it up!
Yo foam rollers are like magic. My IT bands get so tight and rolling them on rare occasions makes me want to cry. Frequent rolling keeps things way better. Having said that I own 3 dogs and my foam roller sadly became a toy about 2 months ago. Looking forward to my next roller
Thanks for the great video. I’m currently working from home and suffering from tight hamstrings, since the start of lockdown. Hoping my foam roller can help. My running seems to be aggravating the problem even more
This will probably work better then punching myself in the ass which tends to work pretty well
Hi. If you want to be prepared for this check Unflexal website. I know you’ll find good solutions for your workouts.
Hi Ashley that was really great.i have been suffering from tense muscles from exercise and your video was super helpful to relieve those tense spots.
Probably the best foam rolling video. Thank you so much for the great instruction. Yes it hurts but in the oh so good way. Gives me a workout and a stretch in the same workout.
Started foam rolling when I was training for my first half (cancelled). Still roll my hams when running more than 20M/Week. Envious of Anna’s and Andy’s excellent form. Nice work.
One for the ladies can you do a video how hormones and menstrual period effects performance and running? I know my running seems a challenge just before and during a period as well as tiredness and DOMS
I think Anna should try Cameron Hanes running schedule for a week, plus the David Goggins 4x4x48
Hey good video. Just one small note: rolling out the lower part of your back is actually not a good idea. There is nothing to bring stability as in the upper back region. Dope video nonetheless:)
Liked the video before it started. I love you guys (and ladies)! ♀️♀️♂️♂️♂️
Very nice, bought a foam textured roller and this feels great. I play rugby and workout often. Good shit on rest days
this is very useful for beginner runner like me….thanks!! Shout out from down under
Bro the calves are KILLERRRR omg they hurt like a butt cheek on a stick
I have about 6 different foam rollers and use them all depending on what I’m rolling. I like a smaller diameter foam roller for my calves. The standard 6 inch foam roller for my thighs and a vibrating roller for everything. Also a ball like a tennis ball to roller under my feet is great for plantar fasciitis or just rolling sore feet
I know it says Mayo Clinic, but please don’t do this to yourself. This will cause injury not make it better. there are some great stretches on Athlean-X that are a much safer alternative.
Hi you The Running Channel
Love the superb, superb video, it’s awesome video, like it and love it,
I feel Good just watching this. for me this is like getting a deep tissue massage for free.
Everything hurts and I think I’m dying. Holy smokes. Good video. Gonna do this daily from jow on. Hopefully today was the worst of it. The first stride is always the longest.
Anna is still wearing both the Fenix 6S and the Polar Grit X. I’m so jealous.
Thanks. Very informative, especially for new runners.
I use the foam roller quite a lot.
Not sure foam rolling the back would do much good but what would I know.
Thanks again. Keep up the great work.
“your insertion point at your groin”… yeah, there’s a name for that.
Everyone knows no-one is working in the UK now, so I’d hardly expect foam rollers to work
I bought massage gun instead. Can massage guns be good replacement for foam rollers? I find it easier to use massage gun than foam roller.
I won’t lie. It freaks me out when he stares directly into the camera whilst rolling.
Running Channel
What a cool video, love it, just ordered a Foam Roller and looking forward to using it, and Anna your awesome.
Thank you for this video. I have been dealing with lower calf strains throughout my relatively short running career (all of about five years). I’ve seen physical therapists about it, and now I’m looking into foam rolling. Your channel has been a wealth of information, motivation and entertainment, and the timing of this particular one couldn’t be better. Do you recommend supplementing a hand-held foam roller with the type you’ve shown in this video?
The best foam rolling tutorial I’ve seen. Learned a lot and know I’ll benefit from watching this video.
Thank you and keep running!
Hey, thanks for this and the ‘what you should do after every run’ video, but I have been told by my osteo (and other runners) NEVER to roll on your spine as it’s rolling on bone! I’m a little worried whether you have consulted on these bits with professional physios/osteos/chiros about this?
My quads are crying when i roll:( i hope it will release all the tension i have
I use one mostly for my back. I used to go to chiropractor a lot due to my construction job and after long trail runs, but using a roller before and after seems to keep things feeling better.♂️♂️
I was just thinking about looking into a foam roller. Perfect timing.
Can I ask why you have 2 watches on your wrists while form lolling?!!
The sales man just sold me a foam roller a dirt bike tyre pattern.
I will hate that man forever
The Roll Recovery R8 is a very nice roller but it’s expensive
This is one of the best videos on Youtube, easy and super well explained! thanks for uploading!!!:)
Hey guys! There’s a new club on Strava trying to run the distance to the Sun by 2030. Come help us out! Strava.com/clubs/run-to-the-sun
I can’t seem to find why you shouldn’t foam roll your stomach on google. I wonder why she mentions it?
I know this is unrelated, but i wondered if anyone could recommend a good value running bag to hold my keys, purse, phone, small water bottle and a few other small items? I am thinking to run part way home a couple of times a week as restrictions change, just to reduce my time on the tube!
good informative video, i use mine after my runs but never thought about using it on my chest muscles will give that a (gentle) go, thanks for the video
I was at first sceptical of foam rolling until my ITB started playing up and I bought a rolling-pin type roller. It is magic. No wonder pro athletes have masseurs on their team. I haven’t tried the foam roller but the rolling-pin works the same way with the main difference being that I can more easily control the pressure. Rather than having my body-weight on top of it, I use my hands to apply just the right amount of pressure at any point along the rolling-path.
Ignore my message in the chat, I just realised why it was quiet…
Awesome video,
Thanks for the awesome tips on the foam rollers, love it,
I send this video to all my patients who I need to teach how to foam roll a highly recommended video!
Hi! Not sure if you’re away but a famous Instagramer is profiting off your videos your posting.
I signed up with her months ago and charges money to then use some of your videos as content for what we should be doing.
I’m not sure if you’re aware but I’m trying to enlighten other you tubers who are being ripped off by this girls come up.
This is great!! I can’t believe it was done in 2012. It feels very current. Maybe there are some things that last beyond trends. Some great, excruciating exercises here.
I just wanna say 1 thing
God bless you for the upper back rolling!!! Super painful but suuuuper relaxing afterwards
Fantastic!! I always come back to this video when i need a good stretch.
I needed to rewatch the video because first time I watched just her jugs lol
Hey, so does it matter I have a foam roller with bumps on it? I feel like it’s working but I just want to make sure
Kept getting distracted by Anna, why is she wearing 2 watches!!! lol
Thank guys very useful.
The way she explained everything, All fantasticooooooo & fruitful
First time I ever foam rolled my Lats and Quads ” I was speaking in tounge lol,,, the things we overlook” foam rolling and stretching really changed my life for the best
I tend to foam roll before runs and stretch after runs. It’s a routine that seems to work quite well for me.
The PVC pipe still doesn’t feel like enough on my hamstrings! Anyone come up with a better idea? I’ve heard Ben Greenfield talk about using an old persons walker and having someone jam that into your muscle! I’ll have to try that one day.
I started using a solid foam roller after watching your video on activations. It certainly seems to be helping with my tweaky knee. But what about hand-held roller sticks? Do they do any good?
Good overview, foam rolling is excellent after a day at the desk / on the pc…
hahaha (this will hurt): She’s really pro… and really sweet:-))
Amazing video. Thank you for sharing. Much love from germany
Hi Running channel, thank you for this information. I love my foam roller and use it all the time. Wanted to suggest a video on how to go from a hobby runner to a pro runner, is it possible and what does it take?
I’ve tried foam rolling, hated it, never bothered to try it again (and I have two different types of rollers). Have a friend who had a similar experience and got a massage gun and sings its praises. I might just try that instead.
Nice video. Thks, to start i used a bottle with water as a roll foamer is it to wrong to start?
Thanks for sharing your knowledge!!! New to foam rolling. I hope it keeps my body going on my quest to black belt! I’m a purple belt and pretty beat up! Hugs bro
This felt amazing. Game changer and great alternative to paying $$ for massage.
If you just wanna get your overall body rolled out after a cardio workout… how many seconds do you suggest per part? if there isn’t any crazy pain or intense sections you want to roll out. 10-15 sec? or mroe?
So, when it hurts, it means it’s tight? Because it hurts for me all over. And my muscles sort of get stuck and as I move, they sort of click left or right. As if they are in bunches.
I’ve been hearing a lot on foam rolling. Would you say it’s more for your muscles or your fascia?
Good info, thanks. Helped me see new techniques to try with mine
Would foam rolling be beneficial for a martial artist trying to increase mobility and recovery time?
When I do the hamstrings, I also put the foam roller under my knees. I feel like it helps release the muscle pain. I saw in the video that you don’t do this, so maybe I am doing something wrong?? It would be really helpful if you could tell me. Thank you!
I never knew I had so many knots in my butt #firsttimeroller
Amazing video! Thank you. Is the lower back meant to be rolled?
Closest thing to a (super painful) fully body massage while in lockdown!
Another effective way is rolling on one doing crossfiber work. Many PT’s find it to a better way of rolling although it may be a bit more intense.
I just got a foam roller…. she is talking about stopping when you feel a knot, but I have knots everywhere
Good coaching but wearing black makes it impossible to know whats up for beginners
Hi just informing you I have embeded this great video into my web post on Foam Rolling
https://pinoyathletics.info/foam-rollers-12-reasons-to-use/
I was wondering who else felt like they where slowly dying when foam rolling. Holy shit.
Nice video demonstrating foam roller exercises.
We did some anatomy 3d illustrations for Foam Roller exercises and you can find the same from this link. https://www.3dlabz.com/medical/foamroller-anatomy.html
Can you suggest me a good solution on where to put my phone in summer? Sub 50 bucks would be great
Always loved your workout! Can you make a pullup workout similar to the pushup workout you made before?
Cheers
I have been doing this routine for half a year now and it is just amazing. I mostly do cycling and powerlifting stuff.
I foam rolled for the first time yesterday and did NOT expect it to hurt so much lol thanks for the video
what’s the length of the foam roller you’re using in the video?