Foam Roller Post-Workout Stretches

Foam Roller Post-Workout Stretches

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Foam Roller Calf / Calves Stretch

1. Sit on the ground and position a foam roller underneath your calves. Make sure that you begin towards the top of the muscle, near the knee.
2. Place your hands behind you and lift yourself off the ground.
3. Slowly move yourself forward allowing your calves to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.

Foam Roller Hamstring Stretch

1. Sit on the ground and position a foam roller underneath your hamstrings (back part of the thigh). Make sure that you begin towards the bottom of the muscle, near the knee.
2. Place your hands behind you and lift yourself off the ground.
3. Slowly move yourself forward allowing your hamstrings to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.

Foam Roller Glutes / Butt Stretch

1. Sit on top of a foam roller. Place your left foot on top of your right knee and hold it in place with your right hand. Support yourself by placing your left hand behind you.
2. Begin the movement by slowly rolling yourself forward 2 to 3 inches. You’ll feel the stretch in your glutes.
3. Reverse the movement and continue the back and forth motion. When finished, repeat on the other side.

Foam Roller Lower Back Stretch

1. Sit on the ground and place a foam roller directly behind your lower back. Bend your knees and place your arms across your chest. As your feet support you, carefully lean back and on to the foam roller.
2. Turn slightly towards the right. Slowly roll your body down towards the ground for 2 to 3 inches.
3. Pause at the bottom and roll back up. Continue this back and forth motion at a slow and controlled pace. Repeat on the other side.

Foam Roller Outer Thighs Stretch

1. Place a foam roller on the ground and lay on top of it sideways at hip level. Begin with your right side. Make sure that the foam roller is supporting your hips. Brace your upper body with your elbow while you keep your lower body balanced with your feet.
2. Begin with the lower part of the hip (bottom of the buttocks). Roll your body down 2 to 3 inches. Pause to feel the pressure on the TFL band.
3. Slowly reverse the movement. Repeat on the other side.

Foam Roller Quadriceps Stretch

1. Place a foam roller on the ground and lay on top of it so that the foam roller is supporting your quadriceps (upper part of the leg). Brace your upper body with your elbows.
2. Make sure that the foam roller is positioned near the bottom of the muscle towards the knees but NOT on the knee. You will work your way up towards your hips from here.
3. Slowly move yourself forward allowing your quadriceps to roll 2 to 3 inches on the foam roller. Pause then roll the other way. Continue the back and forth motion. For a deeper stretch, try stacking one leg over the other.

Foam Roller Upper Back Stretch

1. Sit on the ground and place a foam roller directly behind your lower back. Bend your knees and place your arms across your chest. Bring your feet to hip-width and allow them to support you as you carefully lean back and on to the foam roller.
2. Move your body down on the foam roller until it reaches your upper back. Brace your core and begin by slowly rolling your body up 2 to 3 inches.
3. Pause and slowly roll the opposite way. Be sure to roll out at different levels on your upper back.

Shoulder Stretch

1. Stand tall and bring your right arm across your upper body, holding it with your left arm just below or above the elbow.
2. Hold the stretch and then release.
3. Repeat the stretch with the left arm.

Original article and pictures take workoutlabs.com site