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.
![football, shot on goal, door husband](https://sportschange.com/wp-content/uploads/2020/09/football-shot-on-goal-door-husband-1274661-1024x682.jpg)
LOwer Body foam roll
Great for soccer, track, basketball, and pretty much any sport involving running!
Enter Access Code: GQZHFZM9
![baseball, pitcher, stretch](https://sportschange.com/wp-content/uploads/2020/09/baseball-pitcher-stretch-1499783-1024x682.jpg)
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