thriving athlete
essential foam roll exercises
It's Time to roll
Click on the sections below to get access to the essential foam roll exercises for the body regions described.
LOwer Body foam roll
Great for soccer, track, basketball, and pretty much any sport involving running!
Enter Access Code: GQZHFZM9
Upper Body foam roll
Great for baseball, volleyball, swimming and other overhead athletes.
Enter Access Code: 78ACBRPQ
What does foam rolling do?
Establishing a habit of foam rolling is one of the 5 Pillars of Athletic Health as described in 7 Habits of the Healthy Athlete. Here’s a basic breakdown of what foam rolling does.
- Soft Tissue Mobility: Freeing up fascia adhesions
- Blood Flow: Prepare for activity and help with recovery
- Neuromuscular: Restore neural signals for muscles to relax and not spasm
When should I foam roll?
It is great to establish a habit of using the foam roll before AND after exercise, as well as on recovery days.
- Before Exercise: Quick 30-60 seconds on each region
- After Exercise: Longer 1+ minutes on all regions worked out
- Recovery Days: Focus 1-2 min on extra tight regions
