INSPIRE Foam Roller Exercises
Foam rollering for five minutes before and after exercise is a great way to prepare your muscles for sport as well as for optimal recovery post training/playing. It is important to foam roller all your muscle groups. Try to roll at least 10 x rolls onto each muscle group.
1. Quads: Lay over your foam roller with forearms resting on the ground. Roll your thighs up and down over the roller. To increase pressure, cross one leg across the other.
2. Shins: Whilst on your forearms (you can also do this with weight resting on your hands) transfer the foam roller to your knees and roll up and down over your shins.
3. Hamstrings/Glutes: Sitting on your foam roller with legs straight out in front of you and hands on the floor either side of the foam roller, gently roll the back of your thighs over the roller, increasing the pressure by crossing one leg over the other (place one heel on top of the opposite toe). You can also increase the stretch into your glutes by placing one ankle to the opposite knee.
4. Calves: Whilst in the sitting position, transfer the foam roller to your knees and roll from your knees to ankles. Increase the pressure by placing one heel on top of the opposite toes or by pointing your toes/bringing toes to your knees.
5. ITB: Lay on one side, resting your weight onto your elbow with bottom leg straight. Bring your top leg out in front, resting on your big toe. Roll up and down from your thigh to your knee.
6. Middle Back Stretch (for long 90cm roller): With knees bent, lay over the foam roller, with the roller situated from your head to your bottom over your spine. Keep breathing whilst you try and get each level of your spine in contact with the foam roller.
1. Quads: Lay over your foam roller with forearms resting on the ground. Roll your thighs up and down over the roller. To increase pressure, cross one leg across the other.
2. Shins: Whilst on your forearms (you can also do this with weight resting on your hands) transfer the foam roller to your knees and roll up and down over your shins.
3. Hamstrings/Glutes: Sitting on your foam roller with legs straight out in front of you and hands on the floor either side of the foam roller, gently roll the back of your thighs over the roller, increasing the pressure by crossing one leg over the other (place one heel on top of the opposite toe). You can also increase the stretch into your glutes by placing one ankle to the opposite knee.
4. Calves: Whilst in the sitting position, transfer the foam roller to your knees and roll from your knees to ankles. Increase the pressure by placing one heel on top of the opposite toes or by pointing your toes/bringing toes to your knees.
5. ITB: Lay on one side, resting your weight onto your elbow with bottom leg straight. Bring your top leg out in front, resting on your big toe. Roll up and down from your thigh to your knee.
6. Middle Back Stretch (for long 90cm roller): With knees bent, lay over the foam roller, with the roller situated from your head to your bottom over your spine. Keep breathing whilst you try and get each level of your spine in contact with the foam roller.