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Foam Rolling Techniques

Foam Rolling

Foam rolling is a self myofascial release technique that helps reduce inflammation, tightness, and stiffness, as well as speeding up the healing of soft tissue injuries. There are many ways to use the foam roller for relief and maintenance care all over the body. See below for some of our favorite foam roller techniques.

Chest Stretch

man chest stretch

  • Lie down on a foam roller length-wise, making sure to support your head and tailbone.
  • Place your arms out to your sides or raise your arms above your head.
  • Gently rock side to side while maintaining your balance on the foam roller.

Quad Release

male on foam roller

  • Lie face down with the foam roller perpendicular to your legs in the middle of the quads, resting your weight on your elbows.
  • Gently rock forward and backward on the foam roller spanning the length of your quad from your hips to your knees.
  • Tuck your pelvis and engage your core to protect your low back.

Glute release

female on foam roller glute release

  • Find a stable seated position on the foam roller with your body perpendicular to the roller.
  • Gently roll forwards and backward slowly to release tension in the glutes.

Calf Release

female on foam roller

  • Sit on the floor with your legs outstretched and the foam roller underneath your calf muscles. Place your hands behind you so that you are leaning back, supporting your upper half.
  • Lift your glutes off of the ground to isolate your weight distribution between the hands and calves.
  • Gently and slowly roll the foam roller from just below your knees to your ankles and back.


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